1 x 100 IM Kick
2 x 50: 18 Kicks on your side, then 3 strokes of FREE (see picture)
1 x 50 Position 11: tell coach all three things to 11 and SL
Question of the Day:
When you’re swimming FREE, your hips should rotate. How much should they rotate?
1) All the way to the sky, like pictured?
2) Diagonal to the surface, like a triangle.
3) Small tiny roll.
3 x {
1 x 50 FREE Kick on your side (like picture).
1 x 50 FREE
1 x 50 BK
1 x Challenge
}
Challenge #1:
Streamline on your side, then do it again on your other side.
Underwater, all 3 things.
Challenge #2:
Float on your back at the yellow. Tuck your knees into your chest and do a front flip.
Bonus: do the flip without using your arms.
Challenge #3:
On your side, like the picture, use the top arm to get from the flags to 1/2 way without kicking and only using 3 arm strokes.