Warmup
100 IM Kick100 FLY K w/ FINS2 x 25 Position 11 w/ FINS
4 x 25 on 1:00 FR K w/ FINS
Split up into two groups
Group 1
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.
Group 2
Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.
Get back together into one group
4 x{ 1 x 50 FR w/ FINS 2 x 25 1 = FLY 2 = BR Drill, 2 kicks with 1 pull (armstroke) no FINS }
Game – Dice Roll Challenges
table>tbody>tr>td>1) 5 Front flips between the “T” mark and the wall./td>td>2) 2 front flips where feet, paint the wall as they go around, over the head and back to the floor./td>/tr>tr>td>3) Push off on your side, underwater, with arms stretched in airplane. One arm aiming up, other arm aiming down./td>td>4) Only using your hands without your feet touching the ground or pushing off the wall, move from the first person corner, to the yellow, across the lane, and back to the wall corner moving in a square./td>/tr>tr>td>5) Have a friend hold a floating smiley face toy at the flags. Do a streamline underwater and come up, underneath the toy to touch it with your fingers without looking./td>td>6) Do 5 jumps off the bottom in SL where your belly button gets above the water. Start in water up to your chest./td>/tr>/tbody>/table>
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