1 x 100 IM Kick
1 x 100 FREE Kick w/ board
1 x 50 FLY K no board.
1 x 50 Position 11: tell coach all 3 things to SL and 11 before you go.
Question of the Day:
Swimming is moving your arms and legs to move in the water. How does body “posture” help you swim easier?
Correct: Hold Soldier position on the surface, then underwater without moving.
Wrong: 50 BK K w/ FINS
3 x {
1 x 100 BK w/ FINS; attempt a flip turn by rolling on belly and doing a flip after your hand touches the wall.
1 x 50 CH w/ FINS; no BR.
1 x Challenge
}
Challenge #1:
Lay on the bottom, in soldier, without moving for 3 seconds. Keep your hips and your head touching the bottom.
BONUS: keep 2 feet on the wall too.
Challenge #2:
Swim to 1/2 way with only 3 FREE strokes and 4 FLY Kicks
Challenge #3:
Streamline with all 3 things underwater. After a brief streamline hold “airplane” for 2 seconds, then 11 for 2 seconds, returning to SL before you touch the surface.