1 x 100 IM Kick
4 x 25: Rest at each wall: FREE or BK K
1 x 50: Position 11; tell coach all 3 things to SL and 11.
Question of the Day:
How far should you streamline? To what markers?
Correct: 3 x SL + Flip
Wrong: 50 FREE
Make a choice:
10 x 50 or 5 x 100
10 x 50 on 2:00: FREE
5 x 100 on 30 seconds rest: 75 FREE 25 CH
Swim FLY backwards (feet first, arms in wrong direction) from wall to the flags.
Roll like a stone from the wall to the flags; breath as much as wanted but never touching the ground.
Flip 1st, then streamline on back to the flags underwater without breaking the surface