Dryland Activities:
Question of the Day: Is chocolate milk a good choice to drink immediately after swim practice?
https://www.swimmingscience.net/is-chocolate-milk-an-adequate-recovery-aid-for-swimmers/
Correct = 25 Anything
Wrong = 25 BK K
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 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 + 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.
Get back together in one group
4 x 25 Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
Kneeling Dives
Put the toes of one foot over the edge. Kneel on your other knee.
Prepare by getting in streamline while waiting.
At “take your mark,” lean forward and put your check next to your knee.
On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.
4 x 25 FREE with good side breaths and arms reaching in position 11.