Dryland Activities:
Question of the Day: How many yards are in a 500 yard freestyle?
Answer: 500
Y = 100 footsteps
N = 100 footsteps + 5 situps
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).
Split Up into 2 Groups
Group 1
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.
Group 2
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.
Get back together in one group
Pick a set
| KICK | SWIM | |
| Streamline | 3 x SL + Flip | 3 x SL + 3 FREE |
| Flips | 5 handstands that turn into flips | 3 x SL + 3 FR + Flip |
| Freestyle | 1 x 50 FREE K w/ FINS | 2 x 25 FR |
| Backstroke | 1 x 100 BK K w/ fins | 2 x 25 BK |
| Butterfly | 1 x 50 FLY K w/ FINS | 1 x 50 fly k, no fins. |