1 x 100 IM Kick
1 x 100 BK
1 x 50 Position 11: tell coach 3 things for SL and 11
Question of the Day:
When swimming any stroke what position should your arms move through?
Correct: 10 Front flips + 3 handstands.
Wrong: 50 Position 11
3 x SL + 1 BR with a long glide (i hate that word, but its important).
2 x 25: 1= FLY, 2 = BR
1 x 100: FREE; fast kick whole time.
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Challenge – Flips
3 x Front flips
3 x Back flips, in a ball, like picture.
Super challenge: do 2 front flips in less than 5 seconds.
Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.
Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.