Practice 8/18/2020

Warmup:

1 x 100 IM Kick
1 x 100 FREE if you read this text then skip the whole one hundred freestyle and move on to the next thing.
1 x 100 BK
1 x 50 FLY / BR x 25
1 x 50 Position 11: Tell a coach what the three things are for SL and for Position 11 before you go.

Question of the Day:
The flags are how many yards away from the wall?
How many yards are the flags from the wall?

Correct: Do 5 bobs where your belly button gets above the water line
Wrong: Do a 50 BK Kick

4 x 50 on 2:00:
1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,
2nd 25= FREE
1 x 100 BK Kick

Challenge:
With a SHORT streamline swim FLY underwater to the flags (never breaking the surface); at least 3 strokes
BONUS: Do it on your back upside-down.

4 x 50 on 2:00:
1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,
2nd 25= FREE
1 x 100 BK Kick

Justin Challenge: Handstand rewind

BONUS: Add a 1/2 flip before you “rewind” and return on your back with feet pushing off ground.
2 x BONUS: When hands touch T do a full flip, then “rewind” exactly as you arrived.

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.

4 x 50 on 2:00:
1st 25 = 2 strokes of fly then FLY Kick the rest of the 25,
2nd 25= FREE
1 x 100 BK Kick

Challenge:
Streamline on surface. At yellow go to the bottom; touch the bottom with your belly, twist, touch with your butt and continue in SL past the flags on your back.
Kicking allowed.
MUST remain in SL whole time.

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