Warmup
100 IM Kick
100 Position 11 w/ FINS
2 x 25 Position 1, roll to the side and get vertical to breathe.
Question of the Day: What was the name of the qualifying meet last weekend?
Correct = 50 of your best stroke
Wrong = 50 of your most HATED stroke.
4 x 25 on 1:00 FREE with fly kicks on your SL
Split up into two groups:
Group 1:
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
Group 2:
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
Get back together into one group
8 x 100 on 20 seconds of your own rest.
1-4: 2 FLY on 1st 25. Then FREE rest of the 100 with FINS
5-8: 2 BR on 1st 25, then FREE the rest of the 100.