Practice 9/23/2020
Warmup:
Minnows
1 x 100 IM KICK
1 x 50 BK K
1 x 50 FREE
1 x 50 FLY KICK
1 x 50 Position 11: tell a coach the 3 things to SL and the 3 things to Position 11 before you go.
Sharks:
1 x 100 IM K
1 x 100 BK K
1 x 100 FREE
1 x 50 Fly Kick
1 x 50 Position 11: tell a coach the 3 things to SL and the 3 things to Position 11 before you go.
Question of the Day:
Should you begin your streamline on the surface of the water or under the water?
Correct: Do 3 jumps off the bottom that turn into a flip at the surface.
Wrong: Do 3 streamlines off the wall to the flags.
Minnows
4 x 50 on 2:00: BK K / BK x 25
Back Kick down, Back swim on the return.
2 x 50 on 2:00: FREE focus on kick
1 x 100 BK
Sharks:
6 x 50 on 1:30: BK K/ BK x 25
4 x 50 on 1:15: FREE
1 x 100 BK
Challenge:
In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.
Challenge –
Challenge – swim to 1/2 way with no breath and only 3 strokes
Freestyle no kicking.
BONUS: Do it in 3 breaststrokes (including breath)
Responses