3 x SL + Free Kick
Dropdown underwater, then push off in streamline.Grown into a streamline as you push with your legs.
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.If possible NO breath.
Challenge:With two hands on the horizontal line of the + (mark on the wall), do 20 Flutter kicks staying underwater in position 11.
2 x 25 w/ FINS holding the kickboard at the bottom. Face in water.2 x 25 holding kickboard at the bottom and doing 1 arm at a time swimming FREE
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Challenge:Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.
3x SL + Position 11 for 5 kicks + 1 FR
Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.
Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
Challenge:Flutter kick on your back doing 11, Eat 11 to 1/2 way without letting face fall underwater.
2 x 50 FLY kick
Use fins if possible.If swimmers strong increase to 4x 50, or more.
Do 10 – 20 seconds rest.
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.Okay for the recovery, from hips to 11 to push the swimmer backwards.Thumbs aim down, and should be only part of hand touching water.Arms do not recover UP, or above the body. Natural to the sides and forward motion.
4 x 25:1 & 2 with fins. FREE down, BK back3 & 4: No fins: Free down, BK back
Create partners or groups.One person floats on their back or belly in streamline.Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.
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