100 IM Kick
100 BK K w/ FINS
2 x 25 Position 11 FINS
Question of the Day: We are at swim practice. What are we “practicing” for?
Correct = 50 MS = Main Stroke. Your personal best/favorite stroke you have the best times in.
Wrong = 50 FR
4 x 25 on 1:00 FLY K FINS
Split up into two groups:
5 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.
Fly Drill: Kickboard Float
Get back together into one group
4 x 25: FREE Drill:
4 x 100 FREE
Odds: With FINS
Evens: NO fins
Streamline. Go Heads and Tails + 20 seconds. First-person leaves for next 100 20 seconds after the last person finishes their previous 100.
4 x 25: BR or FLY w/ FINS
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).
Or all of your fingers but NOT your thumbs.
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.