1 x 100 IM Kick
Min/Sharks:
3 x 50 BK K / BK x 25 (Bk kick down, and bk swim back).
White+:
3 x 100: Drill / S x 25: 1=BK, 2=BR, 3=CH
1 x 50 Position 11: Tell coach all 3 things for SL and 11 before you go.
Question of the Day:
What do you push against to make you move in the water? While you’re swimming.
Correct: Make 3 splashes that touch the ceiling
Wrong: Swim a 50 FREE w/ a flip turn.
Drill: Breaststroke 2 Kicks + 1 Pull
Get lower in the water
Drill: Butterfly: Single Arm FLY
Challenge: Breaststroke Kick
Siting on the edge of the pool.
Splash with the TOP of your foot water past the flags.
Splash with the BOTTOM of your foot to get water above the flags
Splash with the OUTSIDE of your foot to get water 2 lanes away or on deck
Splash with the INSIDE of your foot to splash neighbor or out of pool.
Challenge:
On your back, stay in one place in the water doing…
Reverse FLY arms and BR Kick at the same time.
–> <–
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.