5/28/2019 Sharks


100 IM Kick

100 FR Pull

2 x 25 Position 11

Question of the Day: What do pull buoys do? Help you float so you don’t have to kick, helps rotation.
Y = 50 BK PULL
N = 50 FR PULL

4 x 25 on 1:00 FLY K no board

Split up into two groups:

Group 1:

3 x SL + 1 FLY + hit the noodle with butt

Streamline off the wall with fly kicks. Do 1 fly stroke with a kick. After stroke, in position 11, get your butt, hips, up at the surface so they’re “breathing like a whale or dolphin.”

Partner holds a noodle on the surface just at or after the flags.

Goal is to hit the noodle with your butt, but not your back or head or arms.

Complete the streamline and the fly stroke before getting to the noodle. May take adjusting.

Group 2:

3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.

Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”

Get back together into one group

3 x {

1 x 100 BK pull

1 x 100 Kick FR w/ board

2 x 25 FLY aim for hips up when going into 11.


True or false, or challenges rest of the time.

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