Practice 8/20/2020 Minnows & Sharks

Warmup:

1 x 100 IM K
IM = 1 length of fly, back, breaststroke, and freestyle.
100 = 4 lengths without stopping
Tell coach Jeff “what does the “K” by itself mean?
1 x 100 BK
1 x 50 FREE
1 x 50 Position 11: Tell Coach Jeff what the three things to SL and three things to Position 11 are before you do it.

Question of the Day:
When you do a 25 FREE should you push off the wall in streamline on your side, or on your belly?

Correct: 3 Streamlines to the flags any way you want.
Wrong: 50 FREE

A: New people:

1 x 50 FREE
1 x 50 BK
3 x SL + 3 FREE

B: Returning Swimmers:

1 x 100 FREE
1 x 100 BK
1 x 50: 2 Strokes of FLY then FLY K rest of 1st 25, BR Kick on your back on the 2nd 25
(1 x 50: 2 Fly + FLY K / BR K on BK x 25)

Challenge:
Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.

A: New people:

1 x 50 FREE
1 x 50 BK
3 x SL + 3 FREE

B: Returning Swimmers:

1 x 100 FREE
1 x 100 BK
1 x 50: 2 Fly + FLY K / BR K on BK x 25

Challenge –

Flip 1st, then streamline on back to the flags underwater without breaking the surface

A: New people:

1 x 50 FREE
1 x 50 BK
3 x SL + 3 FREE

B: Returning Swimmers:

1 x 100 FREE
1 x 100 BK
1 x 50: 2 Fly + FLY K / BR K on BK x 25

Challenge:
Swim Backstroke completely underwater at least 3 strokes from the wall to the flags.
Do a super short SL.
If you touch the surface its a “fail.”