Warmup
100 IM Kick100 FLY K2 x 25 Position 11
4 x 25 on 1:00 BK
Split up into two groups
Group 1
Group 2
Get back together into one group
3 x{ 1 x 100 FR 2 x 50 1 = 25 fly / 25 bk 2 = 25 BR / 25 BK 1 Challenge }
Jumps from the block
Two feet over the edge, curl toes over the side. Bend your knees and stick your butt out.
Jump in and get in position 11 in the air.
Streamline and swim to the flags, get out and do it again.
Kneeling Dives
Put the toes of one foot over the edge. Kneel on your other knee.
Prepare by getting in streamline while waiting.
At "take your mark," lean forward and put your cheek next to your knee.
On "go," roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.
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