Warmup
100 IM Kick100 BK2 x 25 Position 11
4 x 25 on 1:00 BK K
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: Breaststroke Arm Motion Progression
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating. This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Get Back Together Into One Group
10 x 25: FR Drill / FREE x 25Drill = Side kicking with 1 arm extended, on side, smell stinky armpit. Look at ceiling to breathe.
5 x 50: BR K on BK / BK x 25
1 x 100 FREE
Hula Hoop Streamline Challenge
3 x SL through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark.
More advanced, move the hula hoop to the bottom at the flags.
Back on the Bottom Challenge
Challenge - Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, put two feet on the wall.
Hold it for 2 seconds.
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