Warmup
100 IM Kick100 FLY K w/ FINS2 x 25 Position 11 w/ FINS
4 x 25 on 1:00 FREE K no fins without board.
Split up into two groups
Group 1: Head Lead Balance with Rotation
Can be done on front and on back.
- Keep body in soldier position. Hands near the hips.
- Head still and stable either looking down or up depending on if on back or belly.
- To breathe when doing face down, rotate head to ceiling with shoulder rotating up.
Group 2: 3 x SL + 1 FLY Stroke with 3-4 Kicks During Arm Stroke
No kick on SL, as soon as you start fly arm stroke begin kicking as many times as possible until arms return to 11.
Arms move normal speed.
This is a WRONG way to swim, but done to illustrate how there can be too many kicks in an arm stroke and too few.
Get back together into one group
4 x 50 on 2:00. 25 2 fly stroke with Hips connected to arms. Hips up when arms in 11, then FLY kick the rest of the 25. Second 25 is FREE.
3 x { 2 x 25 BR K on BK, 1 x 50 FR w/ FINS }
Fling a Friend SL Game
In your lane, one person gets ready to do a SL, but they keep their hands near their head. Friend, grabs their hands, and tugs them, tosses them towards the flags in streamline. Streamliner glides as far as they can hold their breath going as far as the person flung them.
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.
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