Warmup:
STREAMLINE MUST BECOME A HABIT!
1 x 100 IM Kick
1 x 100 FREE
Review 3 things for Streamline and 3 things for Position 11 together.
1 x 50 Position 11
Question of the Day:
How far should you streamline to? What is the target or goal?
Correct: Do 4 front flips and 2 back flips (in a ball)
Wrong: FLY kick to 1/2 way, flip, and BK K back to the wall.
6 x 25 on 1:00: ODDS, 1, 3, 5 = FLY Kick. EVENS, 2, 4, 6 = FREE
Focus on strong streamline to the yellow or flags. Somewhere in between.
1 x 50 on 2:00: BK
Challenge:
Streamline with no kick, and totally flat float up to the surface.
Goal: whole body touches the surface at the same time. Not like going uphill.
6 x 25 on 1:00: ODDS, 1, 3, 5 = BK Kick. EVENS, 2, 4, 6 = FREE
Focus on strong streamline to the yellow or flags. Somewhere in between.
1 x 50 on 2:00: BK
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.
6 x 25 on 1:00: ODDS, 1, 3, 5 = FR Kick. EVENS, 2, 4, 6 = FREE
Focus on strong streamline to the yellow or flags. Somewhere in between.
1 x 50 on 2:00: BK
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.
Make it harder! Do a flip before you push backwards, then push backwards with your hands to rewind.
Make it super harder. Hands on T mark, 1/2 a flip, push off with feet, then rewind with your hands on your back to the wall.
FINAL CHALLENGE:
Challenge:
SL underwater with 7 FLY kicks BEFORE you get to the flags underwater. Must be super fast kicks to do it.