Do everything with 20 seconds rest in between at your own pace.
Minnows
1 x 100 IM K
1 x 50 BK
1 x 50 FREE
1 x 50 Position 11: tell the coach the three things to SL and Position 11 before you go.
Sharks:
1 x 100 IM K
1 x 100 BK K
1 x 100 FREE
1 x 50 Position 11: tell the coach the three things to 11 and SL before you go.
Question of the Day:
What stroke[s] do you do flip turns for?
Correct: Do 3 front flips where your toes paint the wall as you flip
Wrong: Do 3 front flips that turn into a SL on your back.
Minnows
1 x 50 BK
1 x 50 FREE
1 x 50 FLY KICK
1 x 50 BK
1 x 50 FREE
1 x 50 BK K
Sharks:
2 x 50 FREE with a flip turn
1 x 100 BK K
2 x 50 FREE with a flip turn where you SL on your back
1 x 100 BK K
2 x 50 FREE
1 x 100 BK
Challenge:
Do a handstand. Walk on your hands forward 3 “steps” turn it into a front flip and do a Streamline jump off the ground so that your belly button rises above the surface.