100 IM Kick
2 x 25 Position 11
Question of the Day: What does HLBw/R mean?
Correct = 50 CH
Wrong = 50 HLB w/ R
4 x 25 on 1:00 BK, make the interval!
Split up into two groups:
3 x SL + 1 FLY stroke with no kick. Push water down, sweep around and keep elbows aiming underwater (same direction as belly button).
1 x 100 FR Kick no board.
2 x 25 Butterfly for 2 strokes then BK the rest.
1 x 100 FR
Jumps and dives for 5 minutes (if possible. If not then practice flip turns from the flags or T mark swim in and flip turn + streamline on back to the flags).
1 x 100 BK K no board
2 x 25 Butterfly for 2 strokes then FR the rest
1 x 100 BK