Dryland Activities
Question of the Day: How many yards are in a 500 yard freestyle?Answer: 500Y = 100 footstepsN = 100 footsteps + 5 situps
Warmup in Water
100 IM Kick2 x 25 position 11.
Split Up into 2 Groups
Group 1
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.
Group 2
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Get Back Together in One Group
Pick a set
table class="wp-block-table has-subtle-pale-blue-background-color has-background is-style-stripes">tbody>tr>td>/td>td>KICK/td>td>SWIM/td>/tr>tr>td>Streamline/td>td>3 x SL + Flip/td>td>3 x SL + 3 FREE/td>/tr>tr>td>Flips/td>td>5 handstands that turn into flips/td>td>3 x SL + 3 FR + Flip/td>/tr>tr>td>Freestyle/td>td>1 x 50 FREE K w/ FINS/td>td>2 x 25 FR/td>/tr>tr>td>Backstroke/td>td>1 x 100 BK K w/ fins/td>td>2 x 25 BK/td>/tr>tr>td>Butterfly/td>td>1 x 50 FLY K w/ FINS/td>td>1 x 50 fly k, no fins./td>/tr>/tbody>/table>
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