1 x 100 IM Kick
2 x 50: CH
1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.
White+
1 x 200 BK
Question of the Day:
Point to your “center of buoyancy.”
Correct: Lay on your belly, then spin to your back and belly again without sinking.
Wrong: Do 100 flutter kicks between wall and flags.
Min/ Sharks:
1 x 100: FREE
1 x 50: FLY K
1 x 100 BK
2 x 25: 4 BR + CH rest of 25.
1 x 100 FREE
2 x 25: 4 FLY + CH rest of 25.
White+
3 x
{
1 x 100: FREE
2 x 50: #1= FLY #2=BR
}
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Challenge:
Come up with your own, coaches! :)