Warmup:1 x 100 IM K4 x 100 IM O (1 = Fly, 2 = BK…)1 x 50 Position 11: Tell coach jeff all 6 things; 3 for SL and 3 for Pos. 11.Question of the Day:Aerobic conditioning is working out today so you can work out faster, harder, longer, in the future. What are you “conditioning” in your body?Correct: Show off your best 3 body builder poses.Wrong: Do a 50 FREE sprint.
2 x 100 on 2:15: FREE Nice and easy but make the interval.2 x 50 on 1:15: SPRINT FLY or BR2 x 25 on :45: SPRINT FREE1 x 100 BK or BK K
Challenge:Without using your feet to kick, start on your back and swing your body/legs like a pendulum forward and backwards.
2 x 100 on 2:15: FREE Nice and easy but make the interval.2 x 50 on 1:15: SPRINT FLY or BR2 x 25 on :45: SPRINT FREE1 x 100 BK or BK K
Challenge:Spiral in airplane like a landing airplane from the surface to the bottom of the pool only using kicks and bubbles.
2 x 100 on 2:15: FREE Nice and easy but make the interval.2 x 50 on 1:15: SPRINT FLY or BR2 x 25 on :45: SPRINT FREE1 x 100 BK or BK K
Challenge:Swim Fly to 1/2 way but with 0 fly kicks and only 2 breaths.
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