1 x 100 IM Kick
1 x 100 Changing Kick: Do no more than 10 kicks of the same stroke in a row.
1 x 50 Position 11: tell coach jeff all three things for SL and 11
Question of the Day:
What is the difference between “jammers” and “speedos?” BONUS: what are they?
Correct: Jump as high as you can three times, then do 3 jumps that turn into handstands.
Wrong: Swim to 1/2 way as fast as you can pretending to pull up dropping pants.
3 x
{
1 x 50: BK K; at the far flags do 3 strokes of BK before touching the wall on your back
1 x 50: Free: Flip after the SL and at 1/2 way.
1 x 50: 2 strokes FLY then FLY K the rest of the 25.
1 x challenge
}
Challenge:
Push off the wall in “eat & breathe” and keeping your head above water get to the flags with FREE kicks.
Challenge:
Do a streamline handstand and spin around 1 full time with thumb locked and legs together.
Challenge:
Swim FREE underwater from the “T” mark to the flags without touching the surface.
BONUS: do it upside-down