Warmup
100 IM Kick
100 BK
2 x 25 Position 11
Question of the Day: What is an “undulation?” Whole body roll like a fly kick starting at chest and flowing through toes.
Y = 50 FLY K
N = 50 BK K
4 x 25 on 1:00 FLY w/ FINS
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.
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
2 x {
1 x 200 FR with FINS
2 x 25 FLY no fins
}
| 1 Point | 3 Points | 5 Points |
| – Challenge: Do 2 front flips in 5 seconds without a breath – Challenge: Streamline with NO kicks to the flags – Challenge: Swim to 1/2 way FR with no breath – Challenge: Swim a 25 FLY w/ FINS in under 20 seconds. – Challenge: Come up with a 5 step swim dance where each of the five steps are different swim specific poses. | 3 x SL + 3 FR + Flip 3 x SL + 2 FLY no Kick 3 x SL on back underwater – stay in SL to the flags 3 x SL + 1 BR stroke with a long glide | 4 x 25 FLY with fins 1 x 100 FR with fins 2 x 50 BK 2 x 25 BR and 2 x 25 Fly 2 x 50 FR K no board |
Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.
Team with the most points at the end wins.
Cannot do the same column two times in a row.
Can only do each activity 1 time. No repeating the same thing over and over.
Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.