100 IM Kick
2 x 25 Position 11
Question of the Day: How far should you push your hands in freestyle underwater? When does hand come out of water?
Y = 50 CH
N = 50 FR
Split up into two groups:
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.
3 x SL + Flip
Strong freestyle kick throughout.
Get back together into one group
4 x 25 on 1:00 FREE focus on side breaths w/ FINS
Set up the board into boxes that represent the number on a die. If you have 1 die, use 6 boxes. If you have 2 dice, do 2-12.
Fill the boxes with activities, and have swimmers roll the dice one at a time. Group, or lane does activity in the numbered box they do.
See this post for more information: