Warmup:<span style="text-decoration: underline;">STREAMLINE MUST BECOME A HABIT!</span>1 x 100 IM Kick1 x 100 FREEReview 3 things for Streamline and 3 things for Position 11 together.1 x 50 Position 11
6 x 25 on 1:00: ODDS, 1, 3, 5 = FLY Kick. EVENS, 2, 4, 6 = FREEFocus on strong streamline to the yellow or flags. Somewhere in between.1 x 50 on 2:00: BK
Challenge:Streamline with no kick, and totally flat float up to the surface.Goal: whole body touches the surface at the same time. Not like going uphill.
6 x 25 on 1:00: ODDS, 1, 3, 5 = BK Kick. EVENS, 2, 4, 6 = FREEFocus on strong streamline to the yellow or flags. Somewhere in between.1 x 50 on 2:00: BK
Challenge:Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head was; remaining on your back the whole time.
6 x 25 on 1:00: ODDS, 1, 3, 5 = FR Kick. EVENS, 2, 4, 6 = FREEFocus on strong streamline to the yellow or flags. Somewhere in between.1 x 50 on 2:00: BK
Justin Challenge: Handstand rewindPush off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.
Make it harder! Do a flip before you push backwards, then push backwards with your hands to rewind.
Make it super harder. Hands on T mark, 1/2 a flip, push off with feet, then rewind with your hands on your back to the wall.
FINAL CHALLENGE:
Challenge:SL underwater with 7 FLY kicks BEFORE you get to the flags underwater. Must be super fast kicks to do it.
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