Go at your own pace. Do everything on your own. Take :20 seconds rest between each swim.
Warmup:
1 x 100 IM KICK
1 x 50 BK
1 x 50 FREE
1 x 50 Position 11: tell coach jeff all three thins to SL and Position 11 before you go.
Question of the Day:
True, or False?
Diving in the water off the blocks is like doing a streamline, but one that starts in the air.
Correct: 3 Handstands that turn into front flips
Wrong: 3x Swim as fast as you can from wall to the flags without doing a streamline.
Minnows:
3 x
{
1 x 50 BK Kick
1 x 50 FREE
2 x SL with NO kick + 1 FLY arm motion.
}
Sharks:
3 x
{
1 x 100: 50 BK K, 50 BK (or BK K / BK x 50)
1 x 100 FREE
2 x SL + 2 FLY with a breath on #2
}
Challenge:
Land your plane like a “J” shape where you push off on the surface, then twist and land on the black line facing the wall you pushed off of.
Challenge:
With your feet on top of the lane line, and your arms in Vampire Sleep, keep your belly button and face above water for 5 seconds.