Warmup
100 IM Kick
100 FLY KICK on your side. FINS
2 x 25 Position 11
Question of the Day: Which direction do you press against the water in butterfly kick?
Correct = 50 FLY K w/ FINS
Wrong = 50 FLY K on back no fins.
4 x 25 on 1:00 2 FLY + FREE rest FINS
8 x
{
1 x 50 on 2:00: BK, BR, or FLY w/ FINS (BR? no fins)
1 x 50 on 2:00: FREE
}
Challenge – Hips above the surface
Push off the wall in streamline briefly.
Pike at the belly lifting the hips above the water so that the butt breaths over the waves.
Hands down, head down, and legs down.
Challenge –
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom
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)