Warmup
100 IM Kick
2 x 25 Position 11
Split up into two groups:
Set up your lane review.
First person goes in the right hand side of the lane. Everyone else lines up along the opposite side of the lane, near lane line. When the first person takes their turn, wait until they cross the center line, then second person takes their turn. Keep going until everyone has done their activity.
Group 1:
3 x streamline
Set up your lane, and do a streamline.
- Lock your thumb
- Squeeze your ears
- Look Down
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
4 x 25 Free / Back kick x 25
Challenges:
Belly button, big toe, and nose on water at same time.
Two flips in 10 seconds
Handstand with legs together and knees together
Put hands on bottom and 2 feet on wall and hold for 3 seconds.