Warmup:
1 x 100 IM KICK1 x 100 CH1 x 100 Drill CH: tell a coach what drill you’re doing first.Review Streamline and 11 together1 x 50 Position 11Question of the Day:Can your hands touch the wall on Breaststroke at the same time, but on a different plane? Like one up high and the other lower?
Correct: 50 BRWrong: 50 BK K
Set 1:
4 x 25 on 1:00: BK DRILL: Position 11 Sculling; strong kick.1 x 50 on 2:00: BK4 x 50 on 2:00: K / S x 25 all CH
Challenge:Only using your hands near your hips, lay on your back and move from wall to the flags feet first.
4 x 25 on 1:00: BK DRILL: Double arm bk1 x 50 on 2:00: BK4 x 50 on 2:00: K / S x 25 all CH
Challenge:In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.
6 x 25 on 1:00: BK DRILL: ODDS: HLBw/R EVENS: Bend the head too much looking behind you.1 x 50 on 2:00: BK4 x 50 on 2:00: K / S x 25 all CH
Challenge:Crawl on the floor like spider man staying deep using hands and knees and feet along the black T mark to the flags.
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