Practice 7/7/2020

Warmup:

1 x 100 IM KICK (25 FLY K, 25 BK K, 25 BR K, 25 FR K)
1 x 50 Back
Review Position 11:
Together:
2 x 25 Position 11

Question of the Day:
Name two countries that have won olympic medals in swimming.

Correct: 20 Flutter kicks but don’t move anywhere.
Wrong: 50 flutter kicks but don’t move anywhere.

Set 1:

4 x 50: FR / BK x 25 (free down, and back back by twenty five).
4 x 25: Position 11 5 kicks + 1 FREE
3 x SL + 2 FLY

3 x SL + 2 FLY

SL w/ fly kick, continue kick through the two strokes.

NO breath on #1. Optional breath on #2.

Hips should RISE when the arms reach into 11.

Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.

Connect hips to the arm strokes.

1 x 100 FREE

Set 2:

4 x 50: FLY KICK / FREE x 25
4 x 25: 3 FREE + 18 Kicks

3 x SL + FLIP
1 x 100 FREE

Challenge EXTRA:
BK float and get to 1/2 way without moving your feet or your arms; only your fingers and belly.

Set 3:

4 x 50: FREE
4 x 25: BK Drill: HLBw/R

3 x SL + 3 FREE + Flip
1 x 100 FREE

Challenge –

2 headstands or tripods for 4 seconds with legs together


Challenge:

Fly Kick on your side from wall to the flags ping ponging off the lane lines at least 3 times.

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