Warmup:1 x 100 IM Kick1 x 100 FREE1 x 100 BK1 x 100 FREE1 x 100 BK1 x 50 Position 11; tell a coach what the 3 things to SL and Position 11 are before you go.Question of the Day:Give me an example of external motivation and internal motivation.Correct: Your Choice of activity; 50 swim, or SL + … or challenge.Wrong: 50 Position 11
2 x 100 on 2:30 FREE2 x 50 on 1:30 BR with U.B.P. and a LONG glide each stroke cycle4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:With a SHORT streamline swim BR underwater to the flags (never breaking the surface); at least 3 strokesBONUS: Do it on your back upside-down.
2 x 100 On 2:30: FREE2 x 50 on 1:30: BR with U.B.P. and a LONG glide each stroke cycle4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:Swim BR out of order to 1/2 way.Correct order: Arms with a breath, Kick and glide (in 11).Example:Kick with breath, glide and arms (no breath).
2 x 100 on 2:30: FREE2 x 50 on 1:30: BR with U.B.P. and a LONG glide each stroke cycle4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
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.BONUS: Add a 1/2 flip before you “rewind” and return on your back with feet pushing off ground.2 x BONUS: When hands touch T do a full flip, then “rewind” exactly as you arrived.
2 x 100 on 2:30:FREE2 x 50 on 1:30 BR with U.B.P. and a LONG glide each stroke cycle4 x 25 on :45: ODD FLY Sprint, EVEN: CH no fly
Challenge:Streamline on surface. At yellow go to the bottom; touch the bottom with your belly, twist, touch with your butt and continue in SL past the flags on your back.Kicking allowed.MUST remain in SL whole time.
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