Warmup:
1 x 100 IM KICK (25 FLY K, 25 BK K, 25 BR K, 25 FR K)1 x 50 BackReview Position 11:Together:2 x 25 Position 11
Question of the Day:Name two countries that have won olympic medals in swimming.Correct: 20 Flutter kicks but don’t move anywhere.Wrong: 50 flutter kicks but don’t move anywhere.
Set 1:
4 x 50: FR / BK x 25 (free down, and back back by twenty five).4 x 25: Position 11 5 kicks + 1 FREE3 x SL + 2 FLY
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.
1 x 100 FREE
Set 2:
4 x 50: FLY KICK / FREE x 254 x 25: 3 FREE + 18 Kicks
3 x SL + FLIP1 x 100 FREE
Challenge EXTRA:BK float and get to 1/2 way without moving your feet or your arms; only your fingers and belly.
Set 3:
4 x 50: FREE4 x 25: BK Drill: HLBw/R
3 x SL + 3 FREE + Flip1 x 100 FREE
Challenge –
2 headstands or tripods for 4 seconds with legs together
Challenge:
Fly Kick on your side from wall to the flags ping ponging off the lane lines at least 3 times.
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