100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: How should your belly look when you swim FR?
Correct = 50 BK with…
Wrong = 50 FR K no board with…
4 x 25 on 1:00 FR. Belly control.
Split up into two groups:
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
10 x 25: 2 FLY swim + FREE the rest of every 25.
5 x 50: 1 x (11, Eat & Breathe, 11) + 1 x (In position 11 BR K) + BK the rest of the 50.
10 seconds apart
1 x 100 FREE
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Streamline off the wall with regular flutter kick. While underwater spin completely around one time,