Warmup:
1 x 100 IM Kick
1 length of each stroke in order: Fly, Back, Breast, Free
All in soldier; NO ARMS
2 x 25 Position 11:
What are the 3 things to SL?
What are the 3 things to Position 11?
Question of the Day:
What part of your arm should be the highest above the water when swimming FREE as it moves forward over the water?
Correct: Swim to 1/2 way any way you want.
Wrong: swim to 1/2 way FREE with your elbow as the highest part.
1 x 50 FREE
3 x
{
5 x SL + 3 FREE then 18 Kicks on your side.
2 x 50: BK / FREE; backstroke first, then freestyle on the return
1 x Challenge
}
5 x SL + 3 FREE + 18 Kicks on side:
Challenge:
With your feet on top of the lane line, and your arms in Vampire Sleep, keep your belly button and face above water for 5 seconds.
Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.
