1 x 100 IM Kick
4 x 25: Speedplay BK Kick
1. EZ/ Fast (halfway easy, halfway fast)
2. Fast / EZ
3. All Fast
4. All EZ
1 x 100 FREE
1 x 50 Position 11; tell coach jeff 3 things for SL and 11.
Question of the Day:
What position does the freestyle arm stroke begin and end in?
Correct: Do a 50 FREE NOT hitting that position target.
Wrong: Do a 50 Zombie 11.
1 x 50: Free Drill: 3 strokes + 18 kicks in 11
1 x 100: BK K
1 x Challenge
Push off the wall in soldier (on belly). Do a front flip, and with your arms in 11, kick on your back, returning to the wall.
Swim past 1/2 way with exactly 8 legal strokes.
Must streamline past the yellow.
Must do 3 FREE.
Must do 3 BK
Must do 1 BR
Must do 1 FLY
Using your arms like flippers get yourself past the flags without using feet or touching anything.