5/21/2019 Sharks


100 IM Kick

100 FLY K w/ Fins

2 x 25 Position 11

Question of the Day: Are all the flags at different pools the same distance away from the wall? 
Y = 50 FR w/ SL for 5 yards underwater
N = 50 BK w/ SL underwater for 5 yards

4 x 25 on 1:00 FREE with fly kicks on SL

Split up into two groups:

Group 1:

3 x SL + no K + 2 FLY strokes WITH FINS

No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.

Okay for the recovery, from hips to 11 to push the swimmer backwards.

Thumbs aim down, and should be only part of hand touching water.

Arms do not recover UP, or above the body. Natural to the sides and forward motion.

Group 2:

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.

Take one breath to side, continuing to kick.

Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

Get back together into one group

4 x {

2 x 25 FLY w/ FINS Breathe every other stroke 2, 4, 6, etc.

1 x 100 FR Kick or BK Kick no boards no FINS

1 x Challenge ~ undulation or rolling body.


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