100 IM Kick
2 x 25 Position 11
Question of the Day: What is one thing about swimming you learned in 2019? No repeat answers.
Correct = 50 CH
Wrong = 50 RUN
4 x 25 on 1:00 CH
Split up into two groups:
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
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
2019 yards – 400 from warmup.