Warmup
Start with jumps from the block. Two feet over the edge, curl toes over the side. Bend your knees and stick your butt out. Jump in and get in position 11 in the air. Streamline and swim to the flags, get out and do it again.
100 IM Kick2 x 25 Position 11
Split up into two groups
Group 1: Side Glide Drill
3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.
Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. "Smell your sticky armpits."
Group 2: Freestyle Breathing Drill
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout. Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Get back together into one group
Like many other games that involve a story this game follows a pie thief through a city. Use your own flavor or drawings and iterate on the specific skills as needed.
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