Warmup
100 IM Kick
100 FREE
2 x 25 Position 11
Question of the Day: What strokes must you touch the wall with both hands at the same time on?
Answer: Fly and BR
Y = 50 Fly or BR
N = 50 Free
4 x 25 on 1:00 FREE
Split up into two groups:
Group 1:
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 1 BR K (long glide underwater)
Streamline with no kick.
At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.
Get underwater again in position 11.
Do 1 BR kicks
Feel how kick launches body forward.
Group 2:
3 x SL + 2 FLY
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.
Get back together into one group
Build your set:
X out by lane what they’ve done. Choose one from each stroke. 1 box from the Fly row, then one box from the Back row, etc. Repeat until the end of practice.
Do Each box once. Repeat through 3 times to complete everything.
Have lane leaders decide who chooses each time. Choice is “3 x SL, or 4×25, or 1×100”
| Stroke, go down in order | 3 x SL + | 4 x 25: | 1 x 100 |
| FLY | 3 x SL + 1 arm stroke no kick | 4 x 25 w/ FINS 2 stroke kick the rest | 1 x 100 Fly kick |
| Back | 3 x SL underwater to the flags w/ fly kicks | 4 x 25 w/ FINS BK K | 1 x 100 BK |
| Breast | 3 x SL + 1x (11, Eat and breathe, 11) + 1 BR K | 4 x 25 2 BR + FR the rest | 1 x 100 BR Kick on your back looking at your feet. |
| Free | 3 x SL + 3 FR + Flip | 4 x 25 FR with super quick breaths to the side. | 1 x 100 FR Kick with board. |