1 x 100 IM Kick
4 x 25: Speedplay FREE: see below for how to swim:
#1: Easy / Fast
#2: Fast / EZ
#3: All Fast
#4: All EZ
1 x 50 Position 11: tell coach all 3 things for SL and 11 before you go.
Question of the Day:
True or False: When swimming freestyle you should rotate your right him with how your right arm swims.
Correct: Do a 50 FREE where you focus on connecting your arm stroke and hip rotation.
Wrong: Do a 50 FREE kicking super fast the whole time.
3 x
{
1 x 50: Position 11 for 5 kicks then 1 armstroke
1 x 50 FREE
1 x 50 BK K
1 x 50 HLBw/R (Front or BK)
1 x Challenge
}
Challenge:
In soldier, kick to the lifeguard. Spin (on your spinal axis) at least 4 times. Only looking down and up.
Challenge:
Canoe paddle on your side with back bent back like a banana. Canoe in a circle with no kicking.
Challenge:
Start at the yellow. Swim in and do a flip where…
… your right foot lands on the wall.
… your left foot lands on the wall.
… you *just* miss the wall and stand up as close as you can to it.