Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: What does LCM mean? Long course meters.
Y = 50 CH anything
N = 50 Fly Kick
4 x 25 on 1:00 2 fly + free rest
Split up into two groups:
Group 1:
3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.
Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”
Group 2:
3 x SL + 1 FLY + 1 BR
SL with fly kick.
Do one full fly stroke, without a breath.
After returning to Position 11, initiate Breaststroke.
Arms with a breath.
Kick and a glide.
Get back together into one group
12 x 25 on 1:15 4 fly + 2 BR + Free the rest.
Keep arms moving, long glides, strong kick.