1 x 100 IM Kick4 x 100 on 20 seconds rest: IMO K/D x 251 x 50 Position 11: tell coach jeff three things for 11 and SL before.Question of the Day:What part of the following set is “active rest?”4 x 50 on 2:00 BR8 x 25 on :40 Build to Sprint1 x 200 FreeCorrect: Do 3 front flips, 3 back flips, and 2 handstandsWrong: With your hands and head above water kick in place for :30.
3 x{4 x 25 on :45: 3-2-1 BR Drill1 x 200 FREE}6 x 25 on 1:00: SPRINT: 1-3 NOT FREE, 4-6 FREE
Challenge:
Fly Kick on your side from wall to the flags ping ponging off the lane lines at least 3 times.
Challenge:Flatten yourself like a squished bug on the + mark. BONUS do it completely underwater
Challenge:Float like a star on your back for :30 without kicking or moving hands.Use your breath and body position to stay floating.
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