Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: Where did Coach Jeff go on vacation?
Correct = 50 Cactus swim: FR or BK or FLY with Spikey finger and toes
Wrong = 50 BK
4 x 25 on 1:00 BK
Split up into two groups:
Group 1:
3 x Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
Group 2:
3 x SL + 2x (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
Review flip turn, streamline on back underwater, then roll over by the flags or the surface.
10 x 50 2 BR + FREE the rest of the 50 + FLIP TURN go 10 seconds apart. Heads and Tails by lane + 10 Seconds.