Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What does LCM mean? “Long course meters”
Y = 25 jump and Anything swim
N = 25 push off side and backstroke swim
Split up into two groups:
Group 1:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Group 2:
3 x SL on belly + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Get back together into one group
2 x 25 Position 11
Focus on three things:
1) Look Down when not breathing
2) Keep arms straight
3) Stay on the surface
Arms are over the head with elbows straight, hands stacked over shoulders. Kick freestyle kick with face down. To breathe, lift head up quickly. Avoid sculling or doggie paddle to breathe.
3 things to make Position 11 Easier:
1) Breathe Quickly, more often
2) When you breathe, kick faster
3) Keep Body straight
