Go at your own pace. Do everything on your own. Take :20 seconds rest between each swim.
Warmup:1 x 100 IM KICK1 x 50 BK1 x 50 FREE1 x 50 Position 11: tell coach jeff all three thins to SL and Position 11 before you go.Question of the Day:True, or False?Diving in the water off the blocks is like doing a streamline, but one that starts in the air.Correct: 3 Handstands that turn into front flipsWrong: 3x Swim as fast as you can from wall to the flags without doing a streamline.
3 x{1 x 50 BK Kick1 x 50 FREE2 x SL with NO kick + 1 FLY arm motion.}
3 x{1 x 100: 50 BK K, 50 BK (or BK K / BK x 50)1 x 100 FREE2 x SL + 2 FLY with a breath on #2}
Challenge:Land your plane like a “J” shape where you push off on the surface, then twist and land on the black line facing the wall you pushed off of.
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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