Warmup:
1 x 100 IM KICK
1 x 100: 11 Kicks in position 11 + 2 Fly
1 x 100 11 Fly Kicks + 11 FREE strokes
1 x 50 Position 11; tell coach jeff all three things to SL and 11 before you go.
Question of the Day:
How much of your face should remain in the water when you take a breath on FREE?
Correct: Glide off the wall, on your stomach, at yellow turn head to the side and see how long you can keep it above water without kicking.
Wrong: Do 3 x SL on the bottom of the pool.
4 x {
1 x 50 BK with a strong KICK
2 x SL + 1 BR Arms + 1 BR Kick
At two different times; Do one, then the other.
}
BONUS?: 1 x 50 4 FLY + Fly Kick; Elliot, Taylor, Praneeth, Jonathan, Sandra
Challenge:
Swim 25 FREE with only 11 arm strokes and 11 kicks.
Challenge:
In Position 11, on your back tuck your knees in and do a backflip without using arms.