Warmup:1 x 100 IM Kick1 x 100 Not FREE1 x 100 FREEReview Streamline and Position 11 because people STILL forget to streamline.1 x 50 Position 11Question of the Day:How many flip turns are in a 200 IM?Correct: 3 x swim from the flags to the water FR, do a flip turn and SL on your back to the flags.Wrong: Swim 3 x swim FREE to 1/2 way and back to your spot flipping at 1/2 way.
1 x 100 on 3:00: NOT BK kick1 x 100 on 3:00: BK1 x 100 on 3:00: IM
Challenge:Push off the wall with hands at your side (soldier) glide to the flags without kicking.
Start at :45
1 x 100 on 3:00: Floppy wrist recovery BK DRILL1 x 100 on 3:00: BK1 x 100 on 3:00: IM
Challenge:Push off the wall on your back with your body in an L shape where your back and head is the vertical line and your legs and feet the horizontal. Swim BK to 1/2 way if you can!
Start at 2:34
1 x 100 on 3:00: BK Drill 6 Kick Switch1 x 100 on 3:00: BK1 x 100 on 3:00: IM
Challenge:Start from a float on your back. Remaining on your back the whole time, sink to the bottom, then get back to the top two times.
1 x 100 on 3:00: BK Kick1 x 100 on 3:00: BK1 x 100 on 3:00: IM
Challenge:Fill a swim cap as big as your head with water; bigger if you can.
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