1 x 100 IM Kick
2 x 50 FREE: Kick / Swim x 25: kick on the first 25, then swim on the second.
1 x 50 Position 11: tell coach 3 things to SL and 11 before you go.
Question of the Day:
What is the name of the turn you do at the wall for Butterfly and Breaststroke?
1) Flip turn, 2) Open Turn, 3) Closed turn, 4) Quick turn
Correct: Do 3 x Fall underwater and SL on your side.
Wrong: Do a 50 FLY Kick
3 x
{
3 x SL + 1x (11, Eat & Breathe, 11)
4 x 50: BK K / FR x 25
1 x Challenge
}
Challenge:
4 x Put two feet on the wall and hold onto the edge with one hand. With the other reaching away with elbow straight. Fall underwater and get on your side. Even with your feet.
Challenge:
Push off the wall, on your side, in streamline…
… on the surface.
… 1/2 way underwater.
… as close to the bottom as you can.
Challenge:
Handstand rewind. Add a flip before you touch the bottom if you can!