1 x 100 IM KICK
1 x 100: CHOICE (fly, bk, br, free)
1 x 50 Position 11
review all 3 things to SL and 11 before going.
Question of the Day:
During FREE and BK you rotate along your “long axis.” What does that mean?
Correct: Do a 50 HLBw/R on BK w/ FINS
Wrong: Do a 100 FREE Kick w/ FINS w/ board.
2 x {
4 x 25 on 1:00 HLBw/R on BK w/ FINS
1 x 50 FREE
4 x 25 on 1:00 HLBw/R on stomach w/ FINS
2 x 50 FREE
5 x SL past the yellow underwater.
5 x SL on BK to flags (stay in SL even on surface)
3 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 #2:
Challenge:
Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head was; remaining on your back the whole time.
Challenge:
With two hands on the horizontal line of the +, do 20 Flutter kicks staying underwater in position 11.
Challenge #3: