Warmup
100 IM Kick
100 FLY Kick
2 x 25 Position 11
Question of the Day: What does the LONG whistle mean at a swim meet?
Correct = 50 CH
Wrong = 50 BK
4 x 25 on 1:00 2 strokes FLY + FR the rest.
Aerobic practice:
5 x 100 Odds FREE, Evens BACK
5 x SL + 1 BR with a pause between arms and kick. Arms alone, kick in 11.
5 x SL + 2 FLY. With kick, and with a breath on #2.
Seated dives
Sit on the edge. If there is a ledge for heels, place feet there. Otherwise, push feet against the wall.
Get in SL.
When you hear “take your mark,” lean forward.
On “Go,” roll forward into streamline and push with feet.
Kneeling Dives
Put the toes of one foot over the edge. Kneel on your other knee.
Prepare by getting in streamline while waiting.
At “take your mark,” lean forward and put your check next to your knee.
On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.
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 of the day answer: get on the blocks, get ready to start from the side, or get in the water.