100 IM Kick
100 BR (this is a test)
2 x 25 Position 11
Question of the Day: What are the minimum requirements to get into White? (the next group up from Sharks).
Correct = 50 CH
Wrong = 50: 25 BR / 25 FLY
4 x 25 on 1:00 FREE with FLY K on the SL
Split up into two groups:
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)
No kicking, no breathing. This is the MOTION of Breaststroke arms.
Streamline underwater, do the arms at the surface.
Get back together into one group
10 x 25: 2 BR with long glide after the kick + FREE the rest.
5 x 100 BK or FREE K with a board.
Challenge: Lay flat underwater like Goldielocks
Float on your side, like you’re laying down on your side reading a book exactly in the middle of the water from the surface and from the bottom.
Like Goldielocks, not too deep, not too shallow.
Perfectly in the middle.
Challenge: Streamline through Hula Hoop at the yellow (or about 1 yard towards the wall from the flags).
Must be in streamline including, 1) Locked thumb, 2) squeezed ears, 3) head aimed down.