Warmup
1 x 100 IM Kick
1 x 100 Drill: 1 arm only FREE
1 x 100 Not FREE
Review Position 11 and Streamline
1 x 50 Position
Question of the Day:
Do you get an extra FREE stroke when doing a backstroke flip turn?
Correct: 50 FREE
Wrong: 50 BK with a flip turn
1 x 100 on 3:00 BK
4 x 50 on 2:00: Fly / FR x 25
Challenge:
Float on stomach for 5 seconds. Turn it into a front flip without using your hands; tuck them into your hips. Do it 4 times if you can.
1 x 100 on 3:00 BR
4 x 50 on 2:00: Fly / FR x 25
Challenge #1:
Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.
1 x 100 on 3:00 FREE
4 x 50 on 2:00: Fly / FR x 25
Challenge:
Swim BR on your back, underwater from T to the Flags.
1 x 100 on 3:00 CH
4 x 50 on 2:00: Fly / CH x 25
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.