Warmup
100 IM Kick
100 Fly K
2 x 25 Position 11
Question of the Day: What does HLBw/R mean? Head lead balance with rotation.
Y = 50 CH
N = 50 BK K
4 x 25 on 1:00 BK
Split up into two groups:
Group 1:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Group 2:
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Get back together into one group
Build-a-set. Do up to 3 times through.
Pick one:
– 2 x 25
– 1 x 50
Pick another one:
– 2 FLY + Fly kick the rest
– 2 BR + FR Kick the rest
Then pick one:
2 x SL + 2 FLY with NO breath
2 x SL + 1 BR arm as fast as possible, NO KICK
Then build another mini-set:
– 2 x 50
– 1 x 100
Pick one:
– BK
– FR
Then Pick one of the challenges: