Warmup
100 IM Kick100 FR Kick no board2 x 25 Position 11
4 x 25 on 1:00 BK
Aerobic and Learning
1 x 100 FREE2 x SL + 1 x (11, Eat and breathe, 11) + 1 BR K in 11.1 x 100 FREE2 x SL + 2 BR Kicks in SL all underwater.1 x 100 FREE2 x SL + 1 BR stroke, hold glide for as long as can. Go far.1 x 100 FREE
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.”
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