Warmup
100 IM Kick
100 Bk arms with breaststroke kick. On back.
2 x 25 Position 11
Question of the Day: must you got off the blocks at a swim meet during your event, ghat isn’t backstroke?
Answer: no! You are allowed to go off the side, or start in the water, but you should start attempting to use the blocks because it is faster.
Y = 50 Ch
N = 50 Fly k
4 x 25 on 1:00 Fly k
Split up into two groups:
Group 1:
3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 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 2 BR kicks one after another underwater.
Feel how kick launches body forward.
Group 2:
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to 11 to push the swimmer backwards.
Thumbs aim down, and should be only part of hand touching water.
Arms do not recover UP, or above the body. Natural to the sides and forward motion.
Get back together into one group
3 x {
100 Bk
3 x SL + 2 fly swim
2 x 25: 2 BR with long glide then free then fly kick the rest
1 challenge
}