Warmup
100 IM Kick100 FLY K2 x 25 Position 11
4 x 25 on 1:00 FREE Kick with board
Split up into two groups
Group 1: Breaststroke Kick Underwater
3 x SL with 2 BR kicks underwater
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
Group 2: Breaststroke Pull + Kick Timing
3 x SL + 1 BR
1 x 11, E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath.
As the arms shoot forward back to 11, initiate the kick.
Snap feet together, and hold in 11 for a long glide.
Move over, return, and repeat.
Get back together into one group
CONTEST!How far can you legally get?SL with no kick. Do 1 BR stroke and see how far you can glide. Farthest is the winner.
4 x{1 x 100 FREE K with board2 x 25: 2 strokes BR + CH the rest of the 25.}
Answer: Lake Forest Swim Club
Underwater Challenges
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.
Challenge: Lay flat underwater like Goldielocks
Float on your side, like you're laying down on your side reading a bookexactly in the middle of the water from the surface and from the bottom.
Like Goldielocks, not too deep, not too shallow. Perfectly in the middle.
Challenge – Hips above the surface
Push off the wall in streamline briefly. Pike at the belly lifting the hips above the water so that the butt breaths over the waves. Hands down, head down, and legs down.
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