Warmup
100 IM Kick
100 FR
2 x 25 Position 11
Question of the Day: What are three things to make swimming better?
Answer: Keep your body straight, Kick faster when you breathe, make it a quick breath.
Y = 50 CH
N = 50 FR
4 x 25 on 1:00 FR K no board
Split up into two groups:
Group 1:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Group 2:
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.
Get back together into one group
8 x 50 FR
1-4 with FINS
5-8 without.
Focus on side breathing!
6 x 25 FLY with fins, or without choice.