Minnows 12/8/2021

1 x 100 IM KICK
1 x 50: Fists Drill: FREE w/ FINS
1 x 50: BK w/ FINS
2 x 25: Position 11 (together) w/ FINS
review all 3 things to SL and 11 before going.

Question of the Day:
Show a coach how you push the water during Backstroke.
Correct: Swim to 1/2 way BK, pulling on the lane line w/ one arm.
Wrong: 50 FREE kick

2 x {
4 x 25 on 1:00: Pull on the lane line drill.
BK: bend elbow and push to your hip.

4 x 100: 1-3 FREE Kick w/ FINS and board

10 x SL on BK. surface or under. Stay in SL till you get to the flags.


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.

Flatten yourself like a squished bug on the + mark. BONUS do it completely underwater

Challenge – Flips

3 x Front flips

3 x Back flips, in a ball, like picture.

Super challenge: do 2 front flips in less than 5 seconds.

Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.

Challenge #1:

Challenge #2:

Challenge #3:

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