Warmup
100 IM Kick
2 x 25 Position 11
Question of the Day:
Y =
N =
Split up into two groups:
Group 1:
3 x SL + Flip
Streamline beginning underwater on belly.
At the surface do a front flip with knees pulled in to chest.
Group 2:
Falling down for Backstroke
Move through progression:
- Hold wall with both hands, go underwater 3 x keeping a hold
- Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
- Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)
Get back together into one group
3 x {
2 x 25 1/2 way DRILL 1/2 SWIM FR
1: D = HLBw/R
2: D = Finger tip drag
3: D = Pinky and Thumb drag on surface around during recovery.
1 x 50 FINS BK or FR
1 x Challenge
}