Focus: Open Turns

WARM UP (1200 yards)

ON DECK – Review push-offs + introduce two hand touch open turn approach
1 x 400
8 x 50 kick on 1:20
Open Turn Drills
- Front float to backward somersault
- Front float to backward somersault to wall push off position
- Push offs to 3-5 underwater fly kicks
- Slow-motion approach – 2 – 1 – 0 – blast off
- 5 x open turn w/ underwater fly kick starting at flags
8 x 50 – 25 fly drill + 25 fly
- Suggestions for fly drills: Pull up & dive down, kick on back, scull w/ hip rock, one arm, 2L2R2B

Speed Warm Up 8 x 50 on 1:05
- #1-2: 12.5 fast off the wall + 37.5 moderate
- #3-4: 25 fast + 25 moderate
- #5-6: 37.5 fast + 12.5 moderate
- #7-8: 50 fast
6 x 100 on 1:35 (john)
8 x 100 on 1:45 (bryn)/1:55 (Andrea)/2:15(Diane, Jodi, Todd)/2:45
1 x 100 EZ
6 x 50 – 25 stroke drill + 25 stroke IM ORDER, no free/free
Bonus Set (400 yards)
- 1 x 400 IM – the first 50 of each stroke is kick only, second 50 is stroke