1 x 100 IM Kick
4 x 50 BK: EZ / Fast x 25; easy the first 25 and fast the second.
1 x 50: Position 11: tell coach 3 things to SL and 11 before you go; then do them.
Question of the Day:
When you do a flip turn your feet land on the wall. Should you push off the wall on your side, belly, or back?
Correct: Do 3 x Flip 1st then SL on your back.
Wrong: Do a 50 BK
3 x 50: K / S x 25: kick down and swim back; your choice of strokes.
3 x SL + 1 x (11, Eat & Breathe, 11); no kicking at all
1 x 50: FREE
1 x Challenge
Lay on the bottom, on your back.
Do it again, but also put 2 feet on the wall.
Hold a handstand for 3 seconds, then turn it into a front flip. Land on your feet in streamline at the end.
Handstand rewind. Start close, and get farther with each attempt.