1 x 100 IM Kick
1 x 100 FREE w/ FINS
1 x 50 Position 11 w/ FINS; tell coach 3 things to SL and 11 before going.
Question of the Day:
During Freestyle, what part of your arm should be highest as you reach over the water back into position 11?
Correct: Do a 10 yard “chicken wing swim” with your hands in your armpits.
Wrong: 50 FREE
3 x {
1 x 100 BK w/ FINS
3 x SL + 3 FREE + FLIP; no breathing if possible.
1 x 50 FREE w/ FINS: attempt a flip at the wall.
1 x Challenge
}
Challenge #1:
In soldier, on your back, start at the yellow. From a float get to 1/2 way without using your arms and only doing 20 flutter kicks (backstroke kicks).
Challenge #2:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Challenge #3:
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.