Warmup:1 x 100 IM KickVOTE:A) 4 x 50: BK / FREE x 25B) 2 x 100: 1 BK, 2 FR1 x 50 Position 11; tell coach jeff all three things to 11 and SL 1st.
Question of the Day:Show me how you “stretch” for the wall at the end of a 25 FREE race.Correct: Do 3 SL where you push off the wall with your arms and go feet first.Wrong: Do 3 regular SL + Flip
3 x{3 x SL + 1 FLY stroke; no breathHave a strong FLY kick during the SL1 x 100 FREE}
Challenge –
Challenge – swim to 1/2 way with no breath and only 3 strokesFreestyle no kicking.BONUS: Do it in 3 breaststrokes (including breath)
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.
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