Warmup:
Minnows:
1 x 100 IM KICK
1 x 50 FLY Kick
1 x 50 FREE KICK
1 x 50 BK KICK
1 x 50 Position 11; tell the coach the 3 things to SL and 3 to Pos. 11 before you start.
Sharks:
1x 100 IM K
1 x 50 FLY KICK
1 x 100 FREE KICK
1 x 100 BK K
1 x 50 Position 11; tell the coach the 3 things to SL and 3 to Pos. 11 before you start.
Question of the Day:
When swimming freestyle, what does “bilateral” breathing mean?
Correct: Swim a leisurely BK to 1/2 way and back.
Wrong: Swim FREE to 1/2 way and back breathing every 3.
Minnows:
2 x
{
1 x 50 FREE
1 x 50 BK
1 x 50 Fly kick and CH Kick x 25
}
Sharks:
2 x
{
1 x 100 FREE
1 x 100: 50 HLBw/R on BK, 50 BK swim
1 x 50 FLY KICK
}
Challenge –
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.
Challenge:
Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.