Warmup:
1 x 100 IM KICK
1 x 100 BK Kick
1 x 100 FREE
1 x 50 Position 11: Tell a coach all three things for Streamline and Position 11 before you go.
Question of the Day:
Is it better to have a slow constant (always moving) kick or a fast and strong kick with pauses?
Correct: 50 BK
Wrong: 50 BK K
4 x 50 on 2:00: FREE, BK, BK K, or FLY K
Tell a coach what you’re doing before you do it.
Challenge:
Lay on your side and paddle your arm like a canoe, not pushing past your hips. Get to 1/2 way without hitting a lane line or wall.
4 x 50 on 2:00: FREE, BK, BK K, or FLY K
Tell a coach what you’re doing before you do it.
Challenge:
Swim FREE to 1/2 way without ever letting your hand go past your shoulders. 11, small pull, back to 11. NO KICKING
Challenge:
In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.
4 x 50 on 2:00: FREE, BK, BK K, or FLY K
Tell a coach what you’re doing before you do it.
Challenge – Back on the bottom, 2 feet on the wall
Hold it for 2 seconds.
BONUS: Do it with hands crossed under your head.
2 x BONUS: Do it on your belly, completely flat against bottom and 2 feet touching wall.
4 x 50 on 2:00: FREE, BK, BK K, or FLY K
Tell a coach what you’re doing before you do it.
Float on BK and change direction (orientation) only using BR Kicks.
Go 1 way, then the other.
Bonus: Do it with Knees together.
2x BONUS: Do it with knees locked and FLY kicks.