Warmup
100 IM Kick
100 FLY K with FINS
2 x 25 Position 11
Question of the Day: What prize do you get for raising $100 for Laps for Coho?
Correct = 50 CH
Wrong = 50 FLY K on back
4 x 25 on 1:00 FREE with FINS
Split up into two groups:
Group 1:
Fly arms review
As hands move under body, hips should push down, or forward to meet them.
As hands swing wide to recover back into position 11, the hips should rise, or push backwards.
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 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.
Get back together into one group
5 x 100
1: Side kick with FINS
2: 3 x FREE + 18 K on your side, repeat over and over, with FINS
3: FREE
4: FLY Kick with FINS
5: FREE
Game – Streamline Push
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.
Answer:
