1 x 100 IM KICK
4 x 50: BK or FREE
1 x 50 Position 11: Tell a coach 3 things for SL and Position 11.
Question of the Day:
What date of the year is New Years?
Correct Do 1 position 1 jumps where your belly button gets above the water surface.
Wrong: Do a 50 FREE with at least 31 arm strokes each 25
1 x 100 BK K
1 x 200: FREE
If you go too quick, do it a 3rd time.
Streamline on your back to 1/2 way with only 20 flutter kicks.
Do it again with only 3 BR K
Swim a 50 BK. Every time you pass the flags do a back flip in a ball.
Without bending your elbows, start in star position on your back, and rotate on the surface 2 complete times.