Warmup
100 IM Kick
100 BR Kick
2 x 25 Position 11
Question of the Day: How many lanes were at the Coho Classic?
Y = 50 CH
N = 50 BK
4 x 25 on 1:00 FR Speedplay
Split up into two groups:
Group 1:
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Group 2:
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Be Calm.
Be Confident.
Be relaxed.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
Get back together into one group
12 x 25 on 1:15: 2 BR + FR the rest on 1st 1/2, 2 fly + FR rest on second 1/2.
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.”
2 x 50 Between each section. Fly / BK x 25, BR / FR x 25