5/1/2019 Minnows

Warmup

100 IM Kick

2 x 25 Position 11

Question of the Day:
Y =
N =


Split up into two groups:

Group 1:

3 x SL + Flip

Streamline beginning underwater on belly.

At the surface do a front flip with knees pulled in to chest.

Group 2:

Falling down for Backstroke

Move through progression:

  1. Hold wall with both hands, go underwater 3 x keeping a hold
  2. Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
  3. Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)

Get back together into one group

3 x {

2 x 25 1/2 way DRILL 1/2 SWIM FR

1: D = HLBw/R

2: D = Finger tip drag

3: D = Pinky and Thumb drag on surface around during recovery.

1 x 50 FINS BK or FR

1 x Challenge

}

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