Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day: What kicks should you do during streamline for FLY, BK, BR, FR?
Y = 2 cartwheels, 1 hand stand attempt, 1 chaturanga
N = 10 situps, 5 pushups. 1 hand stand attempt
Split up into two groups:
Group 1:
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Group 2:
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Get back together into one group
2 x {
1 x 50 HLBw/R FINS
2 x 25 BK w/ FINS
2 x 25 FR
1 x Challenge
}