Warmup:1 x 100 IM KIM = 1 length of fly, back, breaststroke, and freestyle.100 = 4 lengths without stoppingTell coach Jeff “what does the “K” by itself mean?1 x 100 BK1 x 50 FREE1 x 50 Position 11: Tell Coach Jeff what the three things to SL and three things to Position 11 are before you do it.Question of the Day:When you do a 25 FREE should you push off the wall in streamline on your side, or on your belly?Correct: 3 Streamlines to the flags any way you want.Wrong: 50 FREE
A: New people:1 x 50 FREE1 x 50 BK3 x SL + 3 FREE
B: Returning Swimmers:1 x 100 FREE1 x 100 BK1 x 50: 2 Strokes of FLY then FLY K rest of 1st 25, BR Kick on your back on the 2nd 25(1 x 50: 2 Fly + FLY K / BR K on BK x 25)
Challenge:Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.
A: New people:1 x 50 FREE1 x 50 BK3 x SL + 3 FREE
B: Returning Swimmers:1 x 100 FREE1 x 100 BK1 x 50: 2 Fly + FLY K / BR K on BK x 25
Challenge –
Flip 1st, then streamline on back to the flags underwater without breaking the surface
A: New people:1 x 50 FREE1 x 50 BK3 x SL + 3 FREE
B: Returning Swimmers:1 x 100 FREE1 x 100 BK1 x 50: 2 Fly + FLY K / BR K on BK x 25
Challenge:Swim Backstroke completely underwater at least 3 strokes from the wall to the flags.Do a super short SL.If you touch the surface its a “fail.”
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