Warmup:
1 x 100 IM Kick
1 x 100 FREE
1 x 100 CH Kick
1 x 50 Position 11: Focus on head down when not breathing and strong kick.
Question of the Day:
What country invented fireworks?
Correct: 50 CH
Wrong: 50 BK Kick
Set 1
1 x 100 FREE Kick
1 x 200 FREE
Challenge:
Swim BK to 1/2 way with NO kicking and only 4 strokes.
Set 2:
1 x 100 BK Kick
1 x 200 FREE
Challenge:
With two hands on the horizontal line of the +, do 20 Flutter kicks staying underwater in position 11.
Set 3:
1 x 100 BR Kick
1 x 200 FREE
Challenge:
Roll like a stone from the wall to the flags; breath as much as wanted but never touching the ground.
Set 4:
1 x 100 FLY Kick
1 x 200 IM
Challenge:
Do an IM from wall to flags; must do at least 1 stroke of each stroke.
Set 5:
1 x 100 CH Kick
1 x 200 CH
Challenge:
Float on back, get to 1/2 way only moving your fingers. no arms, no kicking.