White & Blue 8/24/2020

Warmup:

1 x 100 IM Kick
1 x 100 BK K
1 x 100 BK
1 x 100 BK K
1 x 50 Position 11: tell coach jeff all three things for SL and 11 before you start this.

Question of the Day:
How does doing a lot of Backstroke help your other strokes?

Correct: Do a 50 NOT BK
Wrong: 50 BK K

1 x 100 on 2:00: BK K
2 x 50 on 1:30 Not BK
1 x 100 on 2:00: BK K

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.

1 x 100 on 2:00: BK K
2 x 50 on 1:30 Not BK
1 x 100 on 2:00: BK K

Challenge:
Lay in soldier with your head touching the wall. Do 30 backstroke kicks without “slipping off the wall” with your head.
BONUS: Do this again doing HLBw/R

1 x 100 on 2:00: BK K
2 x 50 on 1:30 Not BK
1 x 100 on 2:00: BK K

Challenge:
Flip 1st + SL on your back doing FLY kicks past the flags
BONUS:
Do it with your eyes closed the entire time.

1 x 100 on 2:00: BK K
2 x 50 on 1:30 Not BK
1 x 100 on 2:00: BK K

Challenge:
Swim FREE with the WRONG body position to 1/2 way (including a SL).