1 x 100 IM Kick
4 x 50: K / S x 25 (IM O)
White+: Also do 1 x 200 BK or FREE (Streamlines past the flags every time).
1 x 50 Position 11: tell coach all 3 things to SL and 11.
Question of the Day:
What do you “anchor” when you’re swimming Freestyle? Where?
Correct: 1 x 50 FREE
Wrong: 1 x 50 Zombie 11
Minnows / Sharks:
1 x 200 FREE
1 x 100 BK
1 x 50 FLY K
1 x 25: 4 FLY + FREE
1 x 25: BR
4 x 50 CH / FREE x 25
White+
1 x 200 FREE
1 x 100 BK K
1 x 50 FLY
1 x 50 BR
1 x 25 Sprint FREE
1 x 25 BK
4 x 50 CH / FREE x 25
Challenge:
Without goggles Streamline past the flags and swim BK to 1/2 way without hitting wall or lane line.
Challenge:
Swim BR on your back, underwater from T to the Flags.
Challenge:
Handstand REWIND!
1: Hands on T mark.
2: Hands 1/2 way between T and Wall.
3: Hands on ground as far away as possible!