Warmup:1 x 100 IM Kick1 x 100 BK K1 x 100 BK1 x 100 BK K1 x 50 Position 11: tell coach jeff all three things for SL and 11 before you start this.
Question of the Day:How does doing a lot of Backstroke help your other strokes?Correct: Do a 50 NOT BKWrong: 50 BK K
1 x 100 on 2:00: BK K2 x 50 on 1:30 Not BK1 x 100 on 2:00: BK K
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.
1 x 100 on 2:00: BK K2 x 50 on 1:30 Not BK1 x 100 on 2:00: BK K
Challenge:Lay in soldier with your head touching the wall. Do 30 backstroke kicks without “slipping off the wall” with your head.BONUS: Do this again doing HLBw/R
1 x 100 on 2:00: BK K2 x 50 on 1:30 Not BK1 x 100 on 2:00: BK K
Challenge:Flip 1st + SL on your back doing FLY kicks past the flagsBONUS:Do it with your eyes closed the entire time.
1 x 100 on 2:00: BK K2 x 50 on 1:30 Not BK1 x 100 on 2:00: BK K
Challenge:Swim FREE with the WRONG body position to 1/2 way (including a SL).
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