Warmup:1 x 100 IM Kick1 x 100 FREE if you read this text then skip the whole one hundred freestyle and move on to the next thing.1 x 100 BK1 x 50 FLY / BR x 251 x 50 Position 11: Tell a coach what the three things are for SL and for Position 11 before you go.Question of the Day:The flags are how many yards away from the wall?How many yards are the flags from the wall?Correct: Do 5 bobs where your belly button gets above the water lineWrong: Do a 50 BK Kick
4 x 50 on 2:00:1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,2nd 25= FREE1 x 100 BK Kick
Challenge:With a SHORT streamline swim FLY underwater to the flags (never breaking the surface); at least 3 strokesBONUS: Do it on your back upside-down.
4 x 50 on 2:00:1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,2nd 25= FREE1 x 100 BK Kick
Justin Challenge: Handstand rewindBONUS: 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.
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.
4 x 50 on 2:00:1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,2nd 25= FREE1 x 100 BK Kick
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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