5/13/2019 Sharks

Warmup

100 IM Kick

100 FR

2 x 25 Position 11

Question of the Day: How many centimeters are in a meter? How many meters is a LCM pool? 100 and 50
Y = 50 CH
N = 50 FR

4 x 25 on 1:00 FR

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 + 1 FLY + 1 BR

SL with fly kick.

Do one full fly stroke, without a breath.

After returning to Position 11, initiate Breaststroke.

Arms with a breath.

Kick and a glide.

Get back together into one group

Jumps from the block


Two feet over the edge, curl toes over the side.

Bend your knees and stick your butt out.

Jump in and get in position 11 in the air.

Streamline and swim to the flags, get out and do it again.

2 x {

2 x 100 FREE Keep moving get comfortable and long

2 x 25 2 BR + Fly Kick rest

1 x challenge or dive

}

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