Warmup:
1 x 100: IM Kick
4 x 50: FR K or BK
1 x 50 Position 11. Tell Coach nancy the three things to SL and Position 11 before you go.
Question of the Day:
A six-beat kick is the number of flutter kicks you should do per arm stroke cycle. For what stroke?
Correct: Do 20 flutter kicks with your head pressed against the middle of the + mark; all underwater.
Wrong: Do 100 flutter kicks in the area between the wall and the flags.
1x 50 FLy Kick
3 x 50 on 1:30 FREE
3 x SL + 2 FLY arm strokes; NO KICK
1x 50 FLY Kick
3 x 50 on 1:30 BK
3 x SL + 2 FLY with KICK and must breathe on #2.
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:
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.