1 x 100 IM Kick
2 x 50 FREE: K / S x 25; kick in soldier on the first 25, and swim on the second 25.
1 x 50 Position 11; tell coach all 3 things to SL and 11 before you start.
Question of the Day:
Describe how you would swim this set:
2 x
{
1 x 100 IM, fly and BR are Kick
2 x 50: 2 FLY + FLY kick the rest of each 25
}
Correct: Do your favorite challenge 2 x
Wrong: swim a 50 FREE
2 x
{
1 x 100 IM, fly and BR are Kick
2 x 50: 2 FLY + FLY kick the rest of each 25
1 x Challenge
}
Challenge:
Do a handstand with one hand only for 3 seconds, switch hands for 2 more seconds.
Challenge:
1 x streamline to the flags without kicking
1 x NOT-streamline to the flags without kicking
BONUS: both underwater.