1 x 100 IM Kick
1 x 100 CH
1 x 100 BK
Review Streamline and Position 11 together because…. people STILL STILL! don’t do it every time correctly.
A correct Streamline requires all three components: 1) Locked thumb. 2) Squeezed elbows behind the head, or over the ears. 3) Face aiming down.
1 x 50 Position 11.
Question of the Day:
#1: What word is this description for:
design or provide with a form that presents very little resistance to a flow of air or water, increasing speed and ease of movement.
#2: Should the forearm be perpendicular, “L” shape to the bottom of the pool when doing the FREE style arm pull?
Correct: Do any challenge we’ve recently done.
Wrong: Swim to 1/2 way FREE two times with flips at every end and wall.
STREAMLINE MUST BE A HABIT!
8 x 25 on :45: 2 FLY, 2 BK, 2 BR, 2 FREE or IMO x 50
2 x 50 on 1:30: CHOICE KICK
Flat streamline float up.
Push off underwater in SL. Float to the surface as flat as possible getting to the surface with your whole body at the same time.
6 x 25 on :45: IMO x 50, no FREE
2 x 50 on 1:30: FREE KICK
Around the world Fly kicks in SL underwater. SL off wall on belly. Do 2 fly kicks. Rotate around doing 2 fly kicks on your side, you back, your other side, then belly to do 2 fly kicks in SL “around the world” before getting to the surface.
6 x 25 on :45: IMO x 50, no BR
2 x 50 on 1:30: BR KICK
SL underwater with 7 FLY kicks BEFORE you get to the flags underwater. Must be super fast kicks to do it.
6 x 25 on :45: IMO x 50, no BK
2 x 50 on 1:30: BK KICK
Justin Challenge: Handstand rewind
Push 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.
Make it harder! Do a flip before you push backwards, then push backwards with your hands to rewind.
Make it super harder. Hands on T mark, 1/2 a flip, then rewind with your hands on your back to the wall.
6 x 25 on :45: IMO x 50, no FLY
2 x 50 on 1:30: FLY KICK
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.