Warmup
100 IM Kick100 BK2 x 25 Position 11
4 x 25 on 1:00 BK or FR
Split up into two groups
Group 1: Streamline Drills
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out. This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Group 2: Diving – Standing Dive from the Block
Diving – Standing dive from the block
Stand with foot with toes curled over the edge. Rest weight on the forward leg.
Second leg is slightly back, though knees are near each other. Lift back heel off the block.
Be Calm.
Be Confident.
Be relaxed.
Swimmer waits until they hear, “take your mark.”
Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.
Look at back leg.
Fart at the moon (to get hips up).
Launch forward when you hear “go.”
Get back together into one group
3 x 200 FR 1st 25 is Fly to 1/2 way, BR the rest.
Another Quest
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