1 x 100 IM Kick
2 x 50: 2 strokes of FLY + Fly kick the rest of each 25
1 x 50: Position 11; tell coach all 3 things to SL and 11 before you go.
Question of the Day:
What will happen at a swim meet if you jump off the bottom of the pool?
Correct: Go to 1/2 way and back, jumping off the bottom over and over.
Wrong: Swim a 50 FREE
3 x {
1 x 100 FLY Kick with FINS
1 x 50 FREE no fins
3 x SL + 2 FLY arms; no kicking. Do the wide sweeping motion with elbow straight and thumbs down.
1 x Challenge
}
Challenge #1:
Slither like a snake on your belly from the wall to the flags. No kicking or arms: you’re a snake.
Do it again on your back.
Challenge #2:
Streamline on your back, underwater, and by the time you get to the surface roll over onto your belly.
Challenge #3:
Start with 2 feet on the wall and 1 hand. Fall underwater and get into a “streamline position” in 1 move.