100 IM Kick
100 FLY Kick
2 x 25 Position 11
Question of the Day: What is the order of a 200 Medley Relay?
Correct = 50: 25 BK, 25 BR
Wrong = 50 FLY Kick
4 x 25 on 1:00 FREE
Split up into two groups:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
4 x 50: 2 strokes of BR then FREE the rest of the 50.
3 x Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
6 x 50: Flip 1st then 50 BK
Challenge: Log Push with Partners
Form a group of 3.
1 person lays horizontal across the lane on their back or belly.
Hands and toes should point perpendicular to the lane lines.
2 friends push the legs and shoulder to “push the log” to the flags.
Pushing people cannot go past the “T” mark.
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
Challenge – Streamline Launch
One person floats on the surface on the back or stomach in streamline. No kicking or breathing, or falling out of streamline.
Other person pushes their feet to launch them forward in streamline.
The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.
Pusher can use the wall to push. This is encouraged.