100 IM Kick
2 x 25 Position 11
Question of the Day: How many teams are in a Dual Meet?
Correct = 50 of your two favorite strokes
Wrong = 50 of your two least liked strokes
4 x 25 on 1:00 BK K
Split up into two groups:
3 x SL + 1 BR arm + 2 BR K underwater
Drill: 2 Kicks 1 Pull Breaststroke.
Do the arms once, then underwater Kick twice.
10 x 25 FREE or BK Drill
Fists = Make a fist and swim with them.
HLBw/R = Rotate your hips 90 degrees to the surface and rotate to the other.
1 arm only = HLBw/R + 1 arm only.
3 Right arm, 3 both arms, 3 Left arm = 3 one arm, 3 alternating, 3 other arm only.
3 x SL + 2 FLY
SL w/ fly kick, continue kick through the two strokes.
NO breath on #1. Optional breath on #2.
Hips should RISE when the arms reach into 11.
Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
Connect hips to the arm strokes.
4 x 100 with FINS
1st 50 = FLY or FLY K
2nd 50 = FREE.