Warmup
100 IM Kick100 BK K no board2 x 25 Position 11Question of the Day: What are the three words that define what Coho wants to foster?Y = 50 CHN = 50 BK4 x 25 on 1:00 FINS fly K
Split up into two groups
Group 1
3 x SL + 1 FLY + Fins
SL w/ fly kick, continue kick through the two strokes. NO breath on #1. Hips should RISE when the arms reach into 11. Connect hips to the arm strokes.
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 into one group
2 x {2 x 50 HLBw/R on BK with FINS4 x 25 FLY to 1/2 no fins and CH the rest1 x challenge}
Challenge: Log Push with Partners
Form a group of 3. 1 person lays horizontal across the lane on their back or belly. Hands and toes should point perpendicular to the lane lines. 2 friends push the legs and shoulder to "push the log" to the flags. Pushing people cannot go past the "T" mark.
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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