Warmup:
1 x 100 IM Kick
1 x 100 Drill:
Choose 1: Fists, 1 arm only, 2 K 1 Pull, 3-3-3
1 x 100 FREE
1 x 50 Position 11
Question of the Day:
Which position allows you to slip through the water better? Streamline or Position 11
Correct: 1 x 50 BK
Wrong: 1 x 50 BK Kick in soldier.
3 x SL + 5 Free + 1 Breath + 1 Flip; no breath on 1 or 5 or before flip.
1 x 100 CH
4 x 50: FR Drill: Fists
1 x 100 FREE
Challenge –
Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.
3 x SL + 2 BR with an exceptionally long GLIDE. Attempt to get to 1/2 way
1 x 100 CH
4 x 50: BR Drill: 2 Kicks + 1 Pull
1 x 100 FREE
Challenge:
Flatten yourself against the + mark like a squished bug. BONUS: totally underwater.
3 x SL + 3 Fly breath only on #2
1 x 100 CH
4 x 50 on 2:00: FLY 4 strokes + FLY kick rest of each 25
1 x 100 FREE
Challenge:
Streamline underwater and roll 1 complete time (twist) while still underwater. BONUS: Do 2 full spins in SL underwater before getting to surface.