7/2/2019 Sharks

Warmup

100 IM Kick

100 FR K

2 x 25 Position 11

Question of the Day: How does locking your thumb help your dive start?
Y = Dive + FR
N = SL + BK

4 x 25 on 1:00 FR

Split up into two groups:

Group 1:

3 x SL + “Lift and Flex”

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

Group 2:

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

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

Get back together into one group

10 x 25 on 1:15

Odds are BR to 1/2 FREE the rest

Evens are BK

Diving – Standing dive from the block

Stand with foot with toes curled over the edge. Rest weight on the forward leg.

Second leg is slightly back, though knees are near each other. Lift back heel off the block.

Be Calm.

Be Confident.

Be relaxed.

Swimmer waits until they hear, “take your mark.”

Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.

Look at back leg.

Fart at the moon (to get hips up).

Launch forward when you hear “go.”

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