Warmup:
1 x 100 IM Kick
1 x 100 FREE
1 x 100 BK
1 x 100 FREE
1 x 100 BK
1 x 50 Position 11; tell a coach what the 3 things to SL and Position 11 are before you go.
Question of the Day:
Give me an example of external motivation and internal motivation.
Correct: Your Choice of activity; 50 swim, or SL + … or challenge.
Wrong: 50 Position 11
2 x 100 on 2:30 FREE
2 x 50 on 1:30 BR with U.B.P. and a LONG glide each stroke cycle
4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:
With a SHORT streamline swim BR underwater to the flags (never breaking the surface); at least 3 strokes
BONUS: Do it on your back upside-down.
2 x 100 On 2:30: FREE
2 x 50 on 1:30: BR with U.B.P. and a LONG glide each stroke cycle
4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:
Swim BR out of order to 1/2 way.
Correct order: Arms with a breath, Kick and glide (in 11).
Example:
Kick with breath, glide and arms (no breath).
2 x 100 on 2:30: FREE
2 x 50 on 1:30: BR with U.B.P. and a LONG glide each stroke cycle
4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
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.
BONUS: Add a 1/2 flip before you “rewind” and return on your back with feet pushing off ground.
2 x BONUS: When hands touch T do a full flip, then “rewind” exactly as you arrived.
2 x 100 on 2:30:FREE
2 x 50 on 1:30 BR with U.B.P. and a LONG glide each stroke cycle
4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:
Streamline on surface. At yellow go to the bottom; touch the bottom with your belly, twist, touch with your butt and continue in SL past the flags on your back.
Kicking allowed.
MUST remain in SL whole time.