Warmup
100 IM Kick 100 BK K 2 x 25 Position 11
4 x 25 on 1:00 FREE with FINS
Split up into two groups:
Group 1: Breaststroke Arm Motion
3 x SL + 2x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating. This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Group 2: Freestyle Technique
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout. Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Get back together into one group
3 x { 1 x 100 FREE with FINS 1 x 50 FLY Kick w/ FINS 2 x 25 Side Kick with no fins. 1 x Challenge }
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 – Handstand Front Flip
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
Streamline Push Game
Create partners or groups.
One person floats on their back or belly in streamline.
Other person holds their feet. When they're ready, the person holding the feet pushes using hands and feet on the wall to "Push" the streamline as far as you can go.
The winner is the "streamline" that gets the farthest without kicking, moving, or breathing.
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