Warmup
100 IM Kick
100 Back
2 x 25 Position 11
Question of the Day: how many short whistles are there before the long whistle at a swim meet?
Answer:
Y = 50 Ch
N = 50 Fly kick
4 x 25 on 1:00 Fly kick with fins
Split up into two groups:
Group 1:
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.
Group 2:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
2 x {
1 x 200 Bk k with fins
4 x 25 Odds are fly swim no fins, Evens are 2 strokes of BR then FR the rest
1 x challenge
}
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
Challenge – Hips above the surface
Push off the wall in streamline briefly.
Pike at the belly lifting the hips above the water so that the butt breaths over the waves.
Hands down, head down, and legs down.