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)


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