5/8/2019 Sharks

Warmup

100 IM Kick

100 BK

2 x 25 Position 11

Question of the Day: What is “drag” and how does it affect your swimming?
Y = 50 FR staying in SL as long as possible while you swim
N = 50 RUN upright, like standing


4 x 25 on 1:00

Split up into two groups:

Group 1:

3 x SL + 1x (11, Eat, 11, 2 second glide)

Make the Breath and the return to 11 SUPER FAST!

Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.

This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.

Sweep hands in to face, no elbow chicken wings

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

10 x 50 on 2:00 2 FLY off first SL, FREE entire rest of 50.

1-5 with FINS 6-10 no FINS

Give each lane 100 Points.

If a lane member misses their interval (when they leave on the clock, deduct 5 points.

Earn extra 5 points per round for every challenge (1 per 50) lane creates and executes before 2:00 is up.

4 x 25 BR Kick on your back.

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