Warmup
100 IM Kick
100 FR K
2 x 25 Position 11
Question of the Day: How does locking your thumb help your dive start?
Y = Dive + FR
N = SL + BK
4 x 25 on 1:00 FR
Split up into two groups:
Group 1:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Group 2:
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.
This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Get back together into one group
10 x 25 on 1:15
Odds are BR to 1/2 FREE the rest
Evens are BK
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.”