Warmup
100 IM Kick100 HLBw/R w/ FINS on stomach2 x 25 Position 11 w/ FINS
4 x 25 on 1:00 FREE K w/ board and FINS
Split up into two groups
Group 1: Side Glide & Water Feel
Challenge = Water Hits
Throw a water bomb at a friend underwater. Make an open palm hand, and push the water quickly towards someone. Do not hit them! Do it until the person feels the "push" of the water against their belly, against their back, and against their arm.
3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.
Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. "Smell your sticky armpits."
Group 2: Breaststroke Progression
Challenge – Make waves without breaking the surface
With both hands underwater, with open palms, push the water out and in as fast as you can, as close to the surface as you can so that you create giant waves between your face and the wall. See if you can get the water to splash over the edge of the pool without letting your hands go above the surface.
3 x SL + 1 BR
1 x 11, E&Breathe, 11 + 1 BR K and glide
Streamline with no kick. Do the arms first, with a breath. As the arms shoot forward back to 11, initiate the kick. Snap feet together, and hold in 11 for a long glide. Move over, return, and repeat.
Get back together into one group
4 x{1 x 100 FREE K w/ FINS2 x 25 1: FLY no fins 2: BR for 2 strokes then CH the rest}
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