Warmup
100 IM Kick100 FLY K withFINS2 x 25 Position 11 withFINS
4 x 25 on 1:00 Free
Split up into two groups
Group 1: Fly Drill
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion. Okay for the recovery, from hips to 11 to push the swimmer backwards. Thumbs aim down, and should be only part of hand touching water. Arms do not recover UP, or above the body. Natural to the sides and forward motion.
Group 2: Backstroke Rotation Drill
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation. Body in soldier position, kick with face up. Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides. Have constant kick to keep body straight. Rotation Drill.
Get back together into one group
3 x { 1 x 100 HLBw/R withFINSon BK, 2 x 25 Side Kicking with FINS, 1 x 50 FREE, 1 x Challenge }
Focus on Aiming the head to the bottom of the pool, then looking at the ceiling when breathing. Go RIGHT back down underwater.
Challenge: Flips
Challenge – Flips
3 x Front flips
3 x Back flips, in a ball, like picture.
Super challenge: do 2 front flips in less than 5 seconds.
Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.
Challenge: Back on the bottom, 2 feet on the wall
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor. At the same time, put both feet on the wall. Hold it for 2 seconds.
Challenge: Swim to halfway with no breath and only 3 strokes
Freestyle no kicking. BONUS: Do it in 3 breaststrokes (including breath)
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