1 x 100 IM KICK
1 x 50: BK Kick in soldier
1 x 50 Position 11
review all 3 things to SL and 11 before going.
Question of the Day:
Show me how you would begin (before you push off) a backstroke streamline.
Correct: Push off the wall and do a back flip.
Wrong: Do 3 x BK SL’s
2 x {
1 x 200 FREE Kick w/ FINS
10 x SL on BK underwater
GOAL: Yellow
12 x 25 on :45:
1-6: FREE w/ FINS
7-12: BK w/ FINS
1 x 200 FREE Kick w/ board
1 x Challenge
}
Challenge #1:
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.
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 – Flips
3 x Front flips
3 x Back flips, in a ball, like picture.
Super challenge: do 2 front flips in less than 5 seconds.
Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.
Challenge #2:
Challenge #3: