100 IM Kick
100 FLY K w/ FINS
2 x 25 Position 11 w/ FINS
Question of the Day: Can you still do a 1 hour swim for Laps for Coho?
Correct = 50 FREE or FLY K w/ FINS
Wrong = 50 BK w/ FINS
4 x 25 on 1:00 Free
Split up into two groups:
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.
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.
Get back together into one group
1 x 100 HLBw/R with FINS on 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
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
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.
Challenge – swim to 1/2 way with no breath and only 3 strokes
Freestyle no kicking.
BONUS: Do it in 3 breaststrokes (including breath)