Mini, Dives, turns and FC and BC break-out

Mini Dives and Transition in FC and BC

Fun and team-building warm up

  • Hot potato
  • * Push and glide on front
  • * Push and glide on back

Deep End

* Dolphin Kick by lane rope

Re-cap

* Jump from block

* Topple and jump

* Topple and dive

* Dive, glide and dolphin kick (distance challenge)

* Back start, glide and dolphin kic

* Break-out into FC

* Break-out intro BC

100m swim FC

100m BC

 

Rotational Turn

Mid-pool three strokes and flip

Mid-pool to end, Feet on Wall

Push and glide, flip

Push and glide and 1, then 2, then 3 strokes and flip

Check stroke count on BC

IM RELAY 25s or 50s?

Swim Down

(Tunnel ?)

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