Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: If you fall in before the beep at a meet can you climb out and get back on the block? “Yes if the officials let you. No if you get disqualified.”
Y = 25 Dive in and swim FR w/ fly kick
N = push off and do fly kick on back no arms.
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3x SL + Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
Get back together into one group
Swimmers must eat 3 hot dogs with at least 2 toppings of their choice. Can add more toppings. No ketchup! Chicago style only.
Must have: dog, bun, every time.