Warmup:
1 x 100 IM Kick
1 x 100 BR
1 x 100 FLY Kick
Review Streamline and Position 11 together.
1 x 50 Position 11
Question of the Day:
If streamline should be a habit by the time you leave Sharks, what is one reason to NOT do one during practice?
Correct: Handstand Rewind.
Wrong: 1 x 1/2 FREE + Flip + Bk back to wall, then only 1 attempt at Handstand Rewind.
Justin Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
2 x 50 on 2:00 Drill: 2 Kick and 1 Pull
4 x 50 on 2:00: CH no FREE / FREE x 25
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
2 x 50 on 2:00 Drill: Kick Down Drill (1 or 2 K aiming down-ish)
4 x 50 on 2:00: CH no FREE / FREE x 25
Challenge:
With two hands on the horizontal line of the +, do 20 Flutter kicks staying underwater in position 11.
2 x 50 on 2:00 Drill: FLY KICK w/ BR ARMS
4 x 50 on 2:00: CH no FREE / FREE x 25
Challenge:
Without bending your legs at the start, push off the wall ONLY using your feet and toes.
With NO U.B.P. get to 1/2 way with only 3 complete BR strokes.