1 x 100 IM Kick
2 x 50 FREE: EZ / Fast x 25: 1st 25 = Easy, 2nd 25 = Fast.
1 x 100 BK: Have a strong kick.
1 x 50 Position 11; tell coach all 3 things to SL and 11 before you begin.
Question of the Day:
Describe how you’d swim the following set: 4 x 50: BK / BK K x 25
Correct: Do 3 Handstand rewinds.
Wrong: Do a 50 FLY Kick
1 x 50 FLY Kick
3 x SL + 1 FLY stroke; NO KICKING
1 x 50 2 FLY + Fly Kick rest of each 25
1 x 50 FREE
1 x Challenge
Float in airplane at the yellow aiming towards deep. Pushing down to your hips get past the white.
Pushing up to 11, get to the wall.
SL on the surface on stomach. At yellow roll to back and go underwater. Get to the flags underwater on your back, still in SL.
Lay on the ground in corpse pose watching your bubbles go to the surface.