1 x 100 IM Kick
1 x 50 Fly Kick
1 x 50 Free
1 x 50 BK
1 x 50 Swim CH
Question of the Day:
What is the T mark on the bottom there for?
Correct: Jump from the T mark towards the wall, do a half flip and land on the wall with your feet on your back.
Wrong: Do 5 front flips
6 x 100: D / S / S / K x 25
Drills: Fists. Fingertip drag. HLBw/R on BK.
Flip 1st, then streamline on back to the flags underwater without breaking the surface
Flatten yourself against the + mark like a squished bug. BONUS: totally underwater.