1 x 100 IM Kick
4 x 75: K / S / CH
K and S = IM O so 1st 75 would be 25 K fly, 25 swim fly, 25 choice.
1 x 50 Position 11; tell coach all 3 things for SL and 11
Question of the Day:
How many kicks should you do per amrstroke of fly?
Correct: Do 3 FLY strokes with kick underwater.
Wrong: Swim a 50 BK
Min/Sharks:
2x
{
1 x 200 FREE
Keep swimming. You can do it.
1 x 100 BK K
1 x 50 BR
1 x 25 FLY
1 x 25 CH
}
White+
2 x
{
1 x 200 FREE, 3rd 50 super fast.
1 x 100 K/D x 1/2 way BK
2 x 50: BR; Focus on U.B.P. (underwater breaststroke pullout).
4 x 25: IMO Sprint the BR.
}
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Challenge:
Swim FLY backwards (feet first, arms in wrong direction) from wall to the flags.
Challenge:
Streamline off the wall with regular flutter kick. While underwater spin completely around one time, at surface do 2 Legal fly strokes.