1 x 100 IM Kick
Min / Sharks:
4 x 50: 1&2 = BK K, 3&4= FREE with a strong kick
3 x 100: 1&2= CH (Drill / Swim x 25: same stroke), 3= FREE fast kick whole time
1 x 50 Position 11: recite 3 things for SL and 11 before you go.
Question of the Day:
What is the power triangle during a flip turn? Show me.
Correct = 2 x Flip 1st + SL on BK to flags
Wrong = 1 x 50 FREE w/ a flip turn
3 x SL + no K + 1 FLY Stroke with a 1/2 kick from “airplane” to 11
No kicking on the streamline until the very end of the arm stroke.
Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to airplane to push the swimmer backward.
Add 1/2 kick
Once the arms get to “airplane position the swimmer should initiate a 1/2 kick pressing their butt in the air and their lungs forward until the arms reach position 11
Thumbs aim down and should be only part of the hand touching the water.
Arms do not go UP over the water or over the body. Natural and easy movement around the sides.
MIN / SHARKS:
8 x 25: 2 FLY + FREE rest of each 25
8 x 50: 4 FLY + Free rest of each 25
Breathe on 2, 4. Hips up when hands return to 11.
In Airplane, do 2 fly kicks on every side of your body to 1/2 way.
Belly, Side, Back, Side.
3 x SL + Skate Drill 1 x
Streamline with fly kick. At surface do one stroke. Leave hands at the hips, lift head up so chin skates across surface or chin glides above water.
Min / Sharks:
4 x 25: Fly 1/2 way, FLY Kick the rest
4 x 50: FLY / FLY K x 25
Flatten yourself against the + mark like a squished bug. BONUS: totally underwater.