Warmup
100 IM Kick
100 BK
Review streamline three things, and Pos. 11 three things.
1 x 50 Position 11
Question of the Day:
When we do a stroke a little bit different, like with one arm only or fists, what is it called?
A) Skill Activity
B) Drill
C) Challenge
Correct = 50 CH
Wrong = 50 BK Kick
2 x 50 on 2:00: FREE
3 x SL + 2 FLY with NO KICK.
4 x 25 on 1:00: 2 strokes of FLY + Fly Kick the Rest of the 25
Challenge:
Do 1 x FLY stroke (with kick) underwater that moves you forward, then moves you BACKWARDS so you start and end in the same spot.
2 x 50 on 2:00: FREE
3 x SL + 1 FLY with Kick and NO breath + 3 rolling fly kicks in streamline
4 x 25 on 1:00: 2 strokes of FLY + FREE the rest of the 25
Challenge:
Stand in water up to your neck. With hands in airplane, underwater, push up into 11 to shove your body to the bottom. Once down, go from 11 -> Soldier pulling water down so you go up.
2 x 50 on 2:00: FREE
3 x SL + 2 FLY. Must breath on #2
4 x 25 on 1:00: 2 strokes of FLY + BK the rest of the 25
Challenge:
With no streamline or push, start in position 11 and “canoe paddle” both arms at the same time to get to flags. BONUS: get to 1/2 way.