Warmup:
1 x 100 IM Kick
4 x 100: FREE or BK, Take a short rest between. If you are reading this only do three of the one hundreds, not four. This is a test.
1 x 100 BK K
1 x 50 Position 11; Tell Coach Jeff the three things to SL and the three things to Position 11 before you do this.
Question of the Day:
We know it is better to be internally motivated; what is your motivation to swim well?
Correct: Do a goofy swim after a wrong SL to 1/2 way.
Wrong: 1 x 50 FREE kick
6 x 50 on 1:30: FREE K / CH no free x 25
“[something1] / [something2] x 25” means:
Do [something1] for a twenty five
Then do [something2] for the next twenty five.
The “/” means switch.
The “x 25” means you switch every 25.
Challenge:
In soldier Kick as close as you can to the lane line, under the flags, then back to the wall along the other lane line. Turn and twist but never use your arms.
6 x 50 on 1:30: FREE K / CH no free x 25
Challenge:
Knock over a bucket with kicking splashes only. NO HANDS.
6 x 50 on 1:30: FREE K / CH no free x 25
Challenge:
Twist your legs together like a pretzel. Do not use them.
With only your arms keep your head above water for 1 minute.
1st 30 seconds on your belly.
2nd 30 seconds upright (like standing)
Legs remain pretzel-ified.
6 x 50 on 1:30: FREE K / CH no free x 25
Challenge:
Swim legal FLY completely underwater to the flags.
Must do at least 3 strokes.
Must never touch the surface.
Arms must move through airplane.