Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: What does the long whistle mean at a swim meet?
Answer: Get ready, get on the block, get in the water, get ready to do your start.
Y = 50 FREE
N = 50 BK
4 x 25 on 1:00 FR K with board.
Split up into two groups:
Group 1:
3 x SL on BK + 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.
Group 2:
3 x SL + 1x (11, Eat, 11) + 2 second glide
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.
This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Get back together into one group
1 x 200 FR w/ FINS
1 x 150 BK K w/ FINS
1 x 100 FLY K
4 x 100 4 BR + FR rest