Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: What is faster? A flip turn or an open turn?
Correct = 50 CH
Wrong = 50 BK K
4 x 25 on 1:00 BK
Aerobic and Learning:
1 x 100 BK
2 x SL + 1 fly arm motion. NO KICK
1 x 100 BK
2 x SL + 1 Fly arm motion. When arms get to airplane push hips near the surface and finish the arms up to 11.
1 x 100 BK
2 x SL + 2 FLY swim with a breath on #2
1 x 100 BK
2 x 25 FLY
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Be Calm.
Be Confident.
Be relaxed.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
Question fo the day answer:
Flip turns are faster!