Warmup:
1 x 100 IM Kick
1 x 100 Not FREE
1 x 100 FREE
Review Streamline and Position 11 because people STILL forget to streamline.
1 x 50 Position 11
Question of the Day:
How many flip turns are in a 200 IM?
Correct: 3 x swim from the flags to the water FR, do a flip turn and SL on your back to the flags.
Wrong: Swim 3 x swim FREE to 1/2 way and back to your spot flipping at 1/2 way.
1 x 100 on 3:00: NOT BK kick
1 x 100 on 3:00: BK
1 x 100 on 3:00: IM
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Start at :45
1 x 100 on 3:00: Floppy wrist recovery BK DRILL
1 x 100 on 3:00: BK
1 x 100 on 3:00: IM
Challenge:
Push off the wall on your back with your body in an L shape where your back and head is the vertical line and your legs and feet the horizontal. Swim BK to 1/2 way if you can!
Start at 2:34
1 x 100 on 3:00: BK Drill 6 Kick Switch
1 x 100 on 3:00: BK
1 x 100 on 3:00: IM
Challenge:
Start from a float on your back. Remaining on your back the whole time, sink to the bottom, then get back to the top two times.
1 x 100 on 3:00: BK Kick
1 x 100 on 3:00: BK
1 x 100 on 3:00: IM
Challenge:
Fill a swim cap as big as your head with water; bigger if you can.