Warmup
100 IM Kick
100 FLY Kick
2 x 25 Position 11
Question of the Day: What is the order of a 200 Medley Relay?
Correct = 50: 25 BK, 25 BR
Wrong = 50 FLY Kick
4 x 25 on 1:00 FREE
Split up into two groups:
Group 1:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
4 x 50: 2 strokes of BR then FREE the rest of the 50.
Group 2:
3 x Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
6 x 50: Flip 1st then 50 BK
Challenge: Log Push with Partners
Form a group of 3.
1 person lays horizontal across the lane on their back or belly.
Hands and toes should point perpendicular to the lane lines.
2 friends push the legs and shoulder to “push the log” to the flags.
Pushing people cannot go past the “T” mark.
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Challenge – Streamline Launch
Form partners.
Other person pushes their feet to launch them forward in streamline.
The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.
Pusher can use the wall to push. This is encouraged.
