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Dev. 01 Minnows Dev. 02 Sharks Practice

Minnows & Sharks

Warmup:

1 x 100 IM Kick (1 length of Fly, Backstroke, Breaststroke, and Freestyle)
1 x 100 BK Kick
1 x 100 BK
1 x 50 Position 11: Tell Coach Jeff all 3 things to SL and Position 11 before you go.

Question of the Day:
Backstroke improves your body position for the other strokes. Which strokes?

Correct: Your favorite challenge 2x
Wrong: 50 BK

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1 x 100 on 2:30: BK K (Backstroke Kick, in soldier position)
1 x 100 on 2:30: 50 fly kick, 50 free
3 x SL + 3 FREE + Flip

Challenge:
Lay in soldier with your head touching the wall. Do 30 backstroke kicks without “slipping off the wall” with your head.
BONUS: Do this again doing HLBw/R

1 x 100 on 2:30: BK K
1 x 100 on 2:30: 50 fly kick, 50 free
3 x SL + 5 FREE with 1 breath

Challenge:
Underwater do 4 flutter or fly kicks on your stomach, your side, your back, and your other side before getting to the surface.

1 x 100 on 2:30: BK K (Backstroke Kick, in soldier position)
1 x 100 on 2:30: 50 fly kick, 50 free
3 x SL to the flags + 3 BK

Challenge:
With your arms moving in opposite directions swim to 1/2 way.
Like one doing front crawl direction and other doing back crawl direction.

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