Warmup:1 x 100 IM K1 x 200 FREE1 x 100 BK K1 x 200 FREE1 x 50 Postion 11: Tell coach jeff all 3 things to SL and 11 before you go.Question of the Day:What does aerobic conditioning mean?Correct: Do your favorite challenge 2 xWrong: Run in place without touching the ground for :30
8 x 50 on 1:15: FREE1 x 100 on 2:00 BK K (FOR TIME)3 x SL + 2 FLY (do this with excellent form)
Challenge:Float like a star on your back for :30 without kicking or moving hands.Use your breath and body position to stay floating.
6 x 50 on 1:15: FREE1 x 100 on 2:00 BK K (FOR TIME)3 x SL + 3 FLY with breath on #2.
Challenge:Swim FLY backwards (feet first, arms in wrong direction) from wall to the flags.
On your belly.Do a SL with your hands pushing off the wall.Minimum of 3 strokes.
4 x 50 on 1:15: FREE1 x 100 on 2:00 BK K (FOR TIME)3 x SL + 2 BR: get to 1/2 way with your long U.B.P and long glides.
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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