Warmup
100 IM Kick
100 IM K no board (everything in soldier)
2 x 25 Position 11
Question of the Day: Should you hang on the bars / use them during a backstroke start at a meet?
Correct = 50 BK
Wrong = 50 BK Kick
4 x 25 on 1:00 FREE
4 x 100: IM swim.
Be confident. Swim tall.
| 2) Challenge! Swim someone on the tube to 1/2 way. They pull you on way back. | 3) 1 x 25 3 FREE 3 BACK 3 made up stroke repeat. | 4) 2 x SL + Flip 2 x SL on Back | 5) 5 front flips or 5 backflips BONUS do a handstand 1st and turn it into a flip. |
| 6) 1 x 100 FREE w/ FINS | 7) 1 x 50 BK w/ FINS | 8) 2 x 25 Position 11 w/ FINS | 9) 1 x 50 FREE K w/ FINS w/ Board |
| 10) 10 Jumps challenge. Get belly button over surface starting with water up to your armpits. | 11) Challenge: Swim FREE to 1/2 way then BACK back with a pull buoy. | 12) Challenge! Question C = In water challenge W = 25 FREE |