Warmup:
1 x 100 IM Kick
1 x 100 DRILL. Pick one: Fists, 1 arm only, 2K + 1 Pull, HLBw/R
1 x 100 BK Kick
1 x 50 Position 11
Question of the Day:
What position should you get into after every Breaststroke Kick, and at the finish of every fly stroke?
Correct: 50 FLY or BR
Wrong: 50 BK Kick
6 x 50 on 1:30: Drill / FREE x 25
D = FLY Kick w/ FREE arms
2 x 25 on 1:00 Sprint FLY
1 x 100 CH Kick (No arms in soldier position).
Challenge:
Do 1 x FLY stroke (with kick) underwater that moves you forward, then moves you BACKWARDS so you start and end in the same spot.
6 x 50 on 1:30: Drill / FREE x 25
D = FLY arms w/ FREE kick
2 x 25 on 1:00 Sprint FLY
1 x 100 CH Kick (No arms in soldier position).
Challenge:
Swim Fly on your side underwater from wall to flags WITHOUT (w/o) pushing off the wall.
6 x 50 on 1:30: Drill / FREE x 25
D = 1 FLY + 1 BR: Focus on long 11 arms and glide.
2 x 25 on 1:00 Sprint FLY
1 x 100 CH Kick (No arms in soldier position).
Challenge –
Push off in Airplane, do 1/2 FLY stroke with 1 kick to get to Flags.
Push off in Airplane
From airplane move into 11 with a single FLY kick
Float until you get to the flags in position 11. If you can.
6 x 25 on 1:00 CHOICE
Challenge –
Challenge – swim to 1/2 way with no breath and only 3 strokes
Freestyle no kicking.
BONUS: Do it in 3 breaststrokes (including breath)