Warmup:1 x 100 IM Kick4 x 50: Free or FLY or FLY K1 x 50 Position 11; tell coach jeff 3 things for SL and 11 before you go.
Question of the Day:If you see, “4 x 50 on 2:00: FR / FLY x 25” what do you swim on the first 25 of every 50?Correct: Do a unique, your own creation, swim to 1/2 way and backWrong: Do 100 Flutter kicks while moving or not inside the wall and the flags.
3 x SL + FLEX1 x 100 FREE3 x SL + Lift and Flex1 x 100 Free3 x SL + 2 BR K1 x 100 FREE3 x SL + 2 FLY arms no kick1 x 100 IM
Challenge:Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.
Challenge:Push off the wall, underwater in Airplane; no kicking. Get to the flags.
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