Practice 7/22/2020

Warmup:

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

Challenge:
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

Challenge:
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

Challenge:
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

Challenge:
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.

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