5/20/2019 Sharks

Warmup

100 IM Kick

100 BK

2 x 25 Position 11

Question of the Day: Name two yoga poses that help your swimming.
Y = 50 CH
N = 50 Position 11

4 x 25 on 1:00 FR

Split up into two groups:

Group 1:

3 x SL + 5 FREE + 1 breath

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.

Group 2:

3 x SL + 2 FLY

SL w/ fly kick, continue kick through the two strokes.

NO breath on #1. Optional breath on #2.

Hips should RISE when the arms reach into 11.

Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.

Connect hips to the arm strokes.

Get back together into one group

1 x {

2 x 25 2 strokes FLY + FR rest

2 x SL + 1 x (11, Eat & Breathe, 11)

2 x 50 4 strokes FLY + FR rest

2 x SL with no kick, float in 11, then do 1 BR Kick and Glide

2 x 100 6 strokes of FLY + FR rest

2 x SL + 1 full BR stroke

1 x 200 ODD 25’s are FLY EVENS are FR (Fly down, FR back).

}

Challenges or games rest of practice