1 x 100 IM KICK
1 x 50: FREE Drill: Fists
1 x 50: BK; touch wall on your back.
2 x 25 Position 11: Do this together.
review all 3 things to SL and 11 before going.
Question of the Day:
How many more strokes do you take at the flags when swimming BACK?
Correct: Do 3 x Front flip and back flip
Wrong: Do a 50 BK
2 x {
6 x 25 on 1:00 DRILL: 1 arm only BK w/ FINS
HLBw/R and 1 arm at the same time.
Rad Lab
Right arm only down, left arm only back.
1 x 200 FREE Kick w/ FINS
2 x 25 FREE race
3 x Challenge
}
Challenge #1:
3 x SL through Hula Hoops
Hold the hula hoop with the base touching the bottom at the T mark.
More advanced, move the hula hoop to the bottom at the flags.
Challenge #2:
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 –
Challenge – swim to 1/2 way with no breath and only 3 strokes
Freestyle no kicking.
Challenge #3: