1 x 100 IM Kick
4 x 50: K / S x 25: kick down and swim back; your choice of strokes.
1 x 50 Position 11: tell coach jeff all three things to 11 and SL before you go.
Question of the Day:
What rotates when you swim freestyle? Show me.
Correct: Do 3 x SL + 1 spin underwater
Wrong: Do a 50 HLBw/R on your back
2 x 50: Kick: FREE or BK
1 x 100 IM; Fly = Kick
1 x Challenge
Lay on your side like you’re sleeping exactly 1/2 way to the bottom from the surface. Stay there for 2 seconds.
Streamline on the surface past the flags (including your feet) no kicking.
Stand with your back to the wall. Do a backflip, and turn it into a streamline that gets you past the yellow.