Warmup
100 IM Kick
100 IM SWIM
2 x 25 Position 11
Question of the Day: What are three things you should do to make position 11 and swimming easier?
Correct = 50 FREE Kick with a board
Wrong = 50 FREE Kick w/o (no) board.
4 x 25 on 1:00 FREE
5 x 100 FREE
No gimmicks, no games, no dynamic changes.
Embrace the distance. Get comfortable. Do streamlines. Attempt flip turns.
| 2) Challenge: Lay on the bottom with your butt, your shoulders, and your head touching. In streamline. | ||
| 3) 3 x SL + 3 FREE + 3 BK | 4) 4 x 25 FREE KICK | 5) 5 x SL + 1 FLY |
| 6) 1 x 100 Not FREE | 7) 1 x 50 Back | 8) 1 x 25 CH |
| 9) 2 x SL through Hula Hoop | 10) 2 x SL on Back underwater to the flags | 11) Challenge: Swim FR to the 1/2 way without taking a breath and streamlining past the yellow. 4 total strokes. |
| 12) Challenge: Answer a swimming Question. Correct = 2 handstand + 1 flip Wrong = 25 FREE |