Warmup
100 IM Kick
100 FLY K
2 x 25 Position 11
Question of the Day: What direction should the thumbs aim when you recover in butterfly?
Y = 50 FLY K
N = 50 BK K
4 x 25 on 1:00 FR K w/ boards
Split up into two groups:
Group 1:
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Group 2:
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
Get back together into one group
Build your set:
X out by lane what they’ve done. Choose one from each stroke. 1 box from the Fly row, then one box from the Back row, etc. Repeat until the end of practice.
| FLY | 3 x SL + 1 arm stroke no kick | 4 x 25 w/ FINS 2 stroke kick the rest | 1 x 100 Fly kick |
| Back | 3 x SL underwater to the flags w/ fly kicks | 4 x 25 w/ FINS BK K | 1 x 100 BK |
| Breast | 3 x SL + 1x (11, Eat and breathe, 11) + 1 BR K | 4 x 25 2 BR + FR the rest | 1 x 100 BR Kick on your back looking at your feet. |
| Free | 3 x SL + 3 FR + Flip | 4 x 25 FR with super quick breaths to the side. | 1 x 100 FR Kick with board. |