100 IM Kick
100 FR with flip turns
2 x 25 Position 11
Question of the Day: When doing a flip turn, should you push off on your back, or belly?
Y = 50 CH
N = 50 FR w/ Flip turn
4 x 25 on 1:00 Flip at wall first, then SL on back and swim FR rest of 25.
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 +2 FLY strokes
Kick constantly, connect hips to arms.
Arms go forward, hips go up, arms go down, hips go down.
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.
Get back together into one group
10 x 50 on 2:00
1-4: Fly / FR x 25 with FINS
5-8: 2 strokes FLY fly kick rest NO FINS
9-10: BK or FR FINS
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Any extra time?
8 x 25 on 1:00 BK or 2 BR + FR rest of the way.