1 x 100 IM Kick
2 x 50 FLY K / BK x 25; 1st 25 = FLY K, 2nd 25 = BK
1 x 50 FREE
1 x 50 Position 11: tell coach all 3 to SL and 11 before you go.
Question of the Day:
What does “IMO” mean in this context: 4 x 100 on 1:00 IMO?
Correct: Do 1 stroke of each of the 4 strokes between wall and flags.
Wrong: Do a 50 IM; switch @ half way.
3 x
{
1 x 50 FLY Kick; including during the SL
3 x SL + 2 FLY arms; no breathing. No kicking.
1 x 100: 2 FLY + FREE the rest of each 100.
1 x Challenge
}
Challenge:
Completely underwater, with no kicking, spin your body 3 times on your spinal axis.
Challenge:
With your back to the wall do a front flip, then without touching the ground push off the wall in SL.
Challenge:
At the yellow, lay on your back in a star position. Close your arms and legs into soldier and get to the flags.