Warmup:
1 x 100 IM Kick: one length of each stroke
Fly, Back, Breast, Free: all kicking in soldier position.
2 x 25 Position 11:
Review 3 things to Streamline
Review 3 things to Position 11
Question of the Day:
You should do a streamline every single time you push off the wall.
True or False
Correct: Put two feet on the bottom, cross your arms, and stand there without floating away for 5 seconds.
Wrong: Do 50 flutter kicks between the flags and the wall (not moving)
3 x {
5 x SL + 5 FREE + 1 Breath to the side
No breathing on #1 or #5.
2 x 50: BK / FREE x 25
Backstroke down, freestyle back
1 x Challenge
}
Challenges:
Challenge:
With two hands on the horizontal line of the + (mark on the wall), do 20 Flutter kicks staying underwater in position 11.
Challenge:
With your feet on top of the lane line, and your arms in Vampire Sleep, keep your belly button and face above water for 5 seconds.
