Warmup:1 X 100 IM KickMinnows do a 50 instead of 100.1 x 100 FREE with breathing every 31 x 100 IM1 x 50 Position 11; tell coach jeff all three things to 11 and SL
Question of the Day:What is a “six-beat kick?” Hint: Crawl.Correct: Do 30 Flutter kicks with your back against the wall. Huge splashes.Wrong: Swim to 1/2 way with awesome 6-beat kick.
3 x {1 x 100 FREE1 x 50 2 strokes FLY + FLY Kick the rest of each 253 x SL + …1: SL + FLEX2: SL + Lift and Flex}
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Challenge #1:Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.
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