Warmup:1 x 100 IM K4 x 100 IMO Instead of Fly do 2 strokes of FLY + Fly K rest of each 25.1 x 50 Position 11: Tell coach jeff the three things to SL and 11Question of the Day:What is “active rest?”Correct: Swim to 1/2 way and back doing anything anything.Wrong: 50 BK
2 x {4 x 25 on :45: FREE or BK2 x 50 on 1:10: FREE SPRINT1 x 100 BK K}
Challenge:Swim BR on your back, underwater from T to the Flags.
Challenge –
Push off in Airplane
From airplane move into 11 with a single FLY kick
Float until you get to the flags in position 11. If you can.
Justin Challenge: Handstand rewindPush off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.BONUS: Do it like backstroke.2 x BONUS: Add a flip between the handstand and the rewind.
4 x 25 on :45: FREE or BK2 x 50 on 1:10: FREE SPRINT1 x 100 BK K
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