Warmup
100 IM Kick100 BK K w/ FINS2 x 25 Position 11
4 x 25 on 1:00 FR K with fins
Split up into two groups
Group 1: Fly Kick Streamline Drill
Streamline with fly kick. At surface do one stroke. Leave hands at the hips, lift head up so chin skates across surface or chin glides above water.
Group 2: Breaststroke Kick & Arm Motion
5 x Draw a circle with your heels around the hula hoop. BR K
Partners, one person in the water, hold the hoop. Other sits on the side, and gets butt on the edge. Start at closest edge, with heels draw a circle around both sides of the hoop to the top.
3 x SL + 1x (11, Eat, 11, 2 second glide)
Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating. This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.
Sweep hands in to face, no elbow chicken wings
Get back together into one group
3 x {1 x 100 Kick with FINS: FR or FLY2 x 25 NO FINS1st = BR2nd = FLY1 x Challenge}
Challenge: Only one thing above the water
Float up from underwater and only let your nose poke above the water. Can make this easier so it is only the face or only the belly button.
Challenge – Spin in a circle with your whole head above water
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! And again with 10 toes above the water.
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 two feet on the wall. Hold it for 2 seconds.
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