100 IM Kick
100 FREE Long and easy
2 x 25 Position 11
Question of the Day: What does “IM” stand for.
Y = 50 7 free + flip
N = 50 BK
4 x 25 on 1:00 FR Kick w/ board
Split up into two groups:
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
3 x SL on back + 3 BK after flags
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Get back together into one group
Pick a drill:
4 x 25 on 1:00 FREE
Fists Drill OR Finger tip drag
4 x 25 on 1:00 BK
Fists Drill OR One arm Only
4 x 25 on 1:00 SWIM FAST
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Challenge: Do 5 handstands that turn into front flips.