Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: Where is your center of buoyancy? Or balance point on your body where you float? Just above the belly button
Y = Belly flops on the floor like a fish for 10 seconds
N = 10 Situps 2 push ups
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 + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.
Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”
Get back together into one group
3 x {
2 x 25 FR focusing on the drills worked on in small groups.
Long reaching arms, head turned to the side to breathe. Laying on side, not on back. Strong Kick
3 x SL on BK
1) On surface
2) On bottom
3) In middle, not top, not bottom
1 x Challenge: should be aimed at getting swimmers to bend at the waist in some fashion with a target pose but in an interesting way. Provide a challenge for the swimmers to overcome through control of their body.
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