Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: At the Coho Classic how many lanes were there to compete in? 6
Y = 25 Dive and swim free
N = 25 push off wall and swim back
Split up into two groups:
Group 1:
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.
Group 2:
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.
Get back together into one group
Game – Circus Tryouts
Everyone does all categories.
With beginners we went through everything without interruptions.
With advanced we did a repetitive set like 4 x 25 on 1:00 Fly to 1/2 way and Free the second half in between each “category.”