Warmup
100 IM Kick100 FLY K2 x 25 Position 11Question of the Day: What direction should the thumbs aim when you recover in butterfly?Y = 50 FLY KN = 50 BK K4 x 25 on 1:00 FR K w/ boards
Split up into two groups
Group 1
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.
Group 2
No kicking, no breathing. This is the MOTION of Breaststroke arms. Streamline underwater, do the arms at the surface.
Get back together into one group
Build your set:
X out by lane what they've done. Choose one from each stroke. 1 box from the Fly row, then one box from the Back row, etc. Repeat until the end of practice.
table class="wp-block-table has-subtle-pale-green-background-color has-fixed-layout has-background">tbody>tr>td>/td>td>/td>td>/td>td>/td>/tr>tr>td>FLY/td>td>3 x SL + 1 arm stroke no kick/td>td>4 x 25 w/ FINS 2 stroke kick the rest/td>td>1 x 100 Fly kick/td>/tr>tr>td>Back/td>td>3 x SL underwater to the flags w/ fly kicks/td>td>4 x 25 w/ FINS BK K/td>td>1 x 100 BK/td>/tr>tr>td>Breast/td>td>3 x SL + 1x (11, Eat and breathe, 11) + 1 BR K/td>td>4 x 25 2 BR + FR the rest/td>td>1 x 100 BR Kick on your back looking at your feet./td>/tr>tr>td>Free/td>td>3 x SL + 3 FR + Flip/td>td>4 x 25 FR with super quick breaths to the side./td>td>1 x 100 FR Kick with board./td>/tr>tr>td>/td>td>/td>td>/td>td>/td>/tr>/tbody>/table>
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