1 x 100 IM KICK
1 x 50: FREE as slow as possible, still moving, still kicking.
1 x 50 Position 11
review all 3 things to SL and 11 before going.
Question of the Day:
What part(s) of your foot pushes the water during flutter kick?
Correct: Do a 50 FLY K w/ FINS
Wrong: DO a 50 FREE K w/ board
2 x {
10 x SL w/ FLY kick w/ FINS
Do all 3 things, get past the flags underwater.
12 x 25 on 1:00: FREE (SL underwater to yellow)
1 – 6 w/ FINS
7-12 no fins.
2 x 100 FREE Kick w/ board w/ FINS or FLY kick w/ FINS
1 x Challenge
}
Challenge #1:
Challenge:
Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.
Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.
Challenge:
Only using your hands near your hips, lay on your back and move from wall to the flags feet first.
Challenge:
At the flags, float on your back in soldier position. Without pushing off the bottom or using your hands, do 3 FLY kicks to get to half way.
Challenge #2:
Challenge #3: