1 x 100 IM Kick
2 x 50: BK K / BK x 25
1 x 50 Position 11: tell coach all 3 things for SL and 11 before going.
1 x 200 FREE
Question of the Day:
Should your hands be at your sides, or near 11 when you start your flip turn?
Correct: Do 10 flips of any sort
Wrong: Do 5 front flips + Sprint swim to 1/2 way and back.
Minnows / Sharks:
1 x 100 FREE: long reaching to 11 arms.
1 x 50: BK K: Pat your belly while you kick.
2 x 25: 2 strokes FLY + Fly kick rest of 25
2 x 100 Free: SL past flags, no x-over arms.
1 x 50 BK K
4 x 25: FLY 4 strokes, fly kick rest of each 25.
Streamline on your side, looking at the wall. Make it past 1/2 way.
Must be totally on side, no tilting.
1: Hands on T mark.
2: Hands 1/2 way between T and Wall.
3: Hands on ground as far away as possible!
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.