Warmup:
1 x 100 IM K
1 x 100 BK K
1 x 50 FREE
1 x 50 Position 11: tell coach jeff what the three things to SL and 11 are before you go.
Question of the Day:
What does it mean to say “swim inside a small cylinder?”
Correct: Twist in a cylinder underwater 4 times.
Wrong: Swim to 1/2 way and back as splashing and wide as possible.
8 x 25 on 1:00: FREE
1 x 100 BK K
Challenge:
Swim FREE backwards; feet first.
Move arms in the WRONG direction.
Kick. Allowed to push off the wall with hands.
Go from wall to the flags.
Must do at least 3 strokes.
8 x 25 on :50: FREE
1 x 100 BK K
Challenge:
Float like a star on your back for :30 without kicking or moving hands.
Use your breath and body position to stay floating.
8 x 25 on :45: FREE
1 x 100 BK K
Challenge:
Handstand Rewind, but on your BACK.
Hands on the T mark, and rewind to put your feet on the wall.