3 x SL + Free Kick
Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.
3 x SL + 3 FREE
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Challenge #1:
Streamline on belly to T mark. Front flip. Back float in position 11 back to the wall.
2 x 50 Free Kick with Kickboard and FINS
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5, or before the flip after the strokes.
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.
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
3 x SL + 5 FREE + 1 breath
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.
SPLASH YOUR NEIGHBORS!!!
BR Kick sitting on the side
Put the edge of your butt on the side of the pool, legs extended forward.
Bend the knees to press heels and feet against the wall of the pool.
Flex toes out to the sides.
Draw a circle while maintaining “flex” to splash the water with a squeeze and a push.
DO 10 times. 10 slow breaststroke kicks.
3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
Challenge
Push off the wall with your hands at your side in soldier. Press the inside of your feet against the wall and push. Like breaststroke kick.
do it again on your back.
Get past the flags.