5/7/2019 Sharks

Warmup

100 IM Kick

100 Coach’s Choice

2 x 25 Position 11

Question of the Day: Where is your center of buoyancy? Or balance point on your body where you float? Just above the belly button
Y = 50 Front float on surface 2 seconds, FLY kick to bottom, repeat, finding your buoyancy each time you get to surface
N = 50 BK K

4 x 25 on 1:00 FR K No board

Split up into two groups:

Group 1:

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.

Group 2:

3 x SL + “Lift and Flex”, PAUSE 2 seconds + KICK and GLIDE

Streamline, then lift feet up, and flex them. Hold in that position.

Get back together into one group

3 x {

3 x 50 on 2:00 1 and 2 with F 3 without FREE
Focus on side breaths and long position 11 reaches

2 x SL + 1 BR Arms with breath + 1 BR K in 11, goal to get to 1/2 way.
NO KICK of any kind on SL. Do the arms alone first, then underwater do the kick.

1 x Challenge that serves as connection to the rest of this set.

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