Warmup:
1 x 100 IM KICK
Minnows do a 50 instead of a 100 for the following.
1 x 100 IM Swim
1 x 100 2 FLY strokes then FREE rest of each 25
1 x 50 Position 11: Tell coach jeff all 3 things to SL and 11.
Question of the Day:
What two things can you do to make sure you’re swimming FAST on freestyle?
Correct: 10 Flutter kicks with your head pressed against the middle of the + mark.
Wrong: 3 x SL + 3 Free as fast as you can.
Minnows:
1 x 50 SPRINT! FAST FREE
1 x Challenge
Sharks:
1 x 100 SPRINT! FAST FREE
1 x Challenge
Handstand Rewind
1. Back float on surface, feet touching the wall for 5 seconds. No moving.
2. Touch the bottom with your nose, belly button, and 1 knee.
3. 3x front flips where your hands are wrapped around your back.
4. 1 handed handstand; spin around 360, do a flip and land on feet.
5. Swim to 1/2 way with only 3 FLY strokes (2 fly kicks per arm stroke).