5/23/2019 Sharks

Warmup

100 IM Kick

100 BK

2 x 25 Position 11

Question of the Day: What is an “undulation?” Whole body roll like a fly kick starting at chest and flowing through toes.
Y = 50 FLY K
N = 50 BK K

4 x 25 on 1:00 FLY w/ FINS

Split up into two groups:

Group 1:

3 x SL + 5 FREE + 1 breath + Flip

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, or before the flip after the strokes.

Group 2:

3 x SL + no K + 2 FLY strokes

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.

Get back together into one group

2 x {

1 x 200 FR with FINS

2 x 25 FLY no fins

}

1 Point3 Points5 Points
– Challenge: Do 2 front
flips in 5 seconds without a
breath
– Challenge: Streamline
with NO kicks to the flags
– Challenge: Swim to 1/2
way FR with no breath
– Challenge: Swim a 25 FLY w/ FINS in under 20
seconds.
– Challenge: Come up with a 5 step swim dance
where each of the five
steps are different swim
specific poses.
3 x SL + 3 FR + Flip

3 x SL + 2 FLY no Kick

3 x SL on back underwater – stay in SL to the flags

3 x SL + 1 BR stroke with a long glide
4 x 25 FLY with fins

1 x 100 FR with fins

2 x 50 BK

2 x 25 BR and 2 x 25 Fly

2 x 50 FR K no board

Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.

Team with the most points at the end wins.

Cannot do the same column two times in a row.

Can only do each activity 1 time. No repeating the same thing over and over.

Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.

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