1 x 100 IM Kick
4 x 50 IMO (Individual Medley Order 1 = Fly, 2 = BK, 3 = ? 4 = ?)
1 x 50 Position 11: Tell coach jeff the three things for both SL and 11.
Question of the Day:
When you touch the wall on backstroke what position must you be in?
Correct: Swim to 1/2 way Doing FREE arms with FLY kick
Wrong: Swim to 1/2 way doing backstroke
4 x 50 on 2:00: IMO: Fly = FLY Kick
2 x 25 on 1:00: FREE as fast as possible
Challenge:
In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.
4 x 50 on 2:00: IMO: Fly = FLY Kick
2 x 25 on 1:00: FREE as fast as possible
Challenge:
Kick in Airplane on the surface to the flags, then land your “plane” on the bottom with your belly on the black line.
4 x 50 on 2:00: IMO: Fly = FLY Kick
2 x 25 on 1:00: FREE as fast as possible
Challenge:
Do two front flips where your toes are like paint brushes that “paint” the wall during the flip.