Warmup:
1 x 100 IM Kick
1 x 100 BK Swim
Review Streamline and Position 11
1 x 50 Position 11
Question of the Day:
What strokes are you allowed to do a flip turn in during a 50 swim?
Correct: Do 4 front flips and 1 back flip (in a ball)
Wrong: Swim Free to 1/2 way, flip, and swim BK back to your spot.
Justin Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
1 x 50 on 2:00: FLY KICK
3 x 50 on 2:00: FREE
Focus on Reaching to position 11 with each stroke.
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 50 on 2:00: BK KICK
3 x 50 on 2:00: FREE
Focus on Keeping 1 goggle eye in the water when you breathe.
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
1 x 50 on 2:00: BK KICK
3 x 50 on 2:00: FREE
Focus on strong kick throughout your swim.
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.