Warmup:1 x 100 IM K1 x 100 BK K1 x 50 FREE1 x 50 Position 11: tell coach jeff what the three things to SL and 11 are before you go.Question of the Day:What does it mean to say “swim inside a small cylinder?”Correct: Twist in a cylinder underwater 4 times.Wrong: Swim to 1/2 way and back as splashing and wide as possible.
8 x 25 on 1:00: FREE1 x 100 BK K
Challenge:Swim FREE backwards; feet first.Move arms in the WRONG direction.Kick. Allowed to push off the wall with hands.Go from wall to the flags.Must do at least 3 strokes.
8 x 25 on :50: FREE1 x 100 BK K
Challenge:Float like a star on your back for :30 without kicking or moving hands.Use your breath and body position to stay floating.
8 x 25 on :45: FREE1 x 100 BK K
Challenge:Handstand Rewind, but on your BACK.Hands on the T mark, and rewind to put your feet on the wall.
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