Sharks 10/10/2019


100 IM Kick

100 FREE

2 x 25 Position 11

Question of the Day: What strokes must you touch the wall with both hands at the same time on?
Answer: Fly and BR
Y = 50 Fly or BR
N = 50 Free

4 x 25 on 1:00 FREE

Split up into two groups:

Group 1:

3 x SL + 1 BR arm (11, Eat & Breath, 11) + 1 BR K (long glide underwater)

Streamline with no kick.

At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.

Get underwater again in position 11.

Do 1 BR kicks

Feel how kick launches body forward.

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

Build your set:

X out by lane what they’ve done. Choose one from each stroke. 1 box from the Fly row, then one box from the Back row, etc. Repeat until the end of practice.

Do Each box once. Repeat through 3 times to complete everything.

Have lane leaders decide who chooses each time. Choice is “3 x SL, or 4×25, or 1×100”

Stroke, go down in order3 x SL +4 x 25:1 x 100
FLY3 x SL + 1 arm stroke no kick4 x 25 w/ FINS 2 stroke kick the rest1 x 100 Fly kick
Back3 x SL underwater to the flags w/ fly kicks4 x 25 w/ FINS BK K1 x 100 BK
Breast3 x SL + 1x (11, Eat and breathe, 11) + 1 BR K4 x 25 2 BR + FR the rest1 x 100 BR Kick on your back looking at your feet.
Free3 x SL + 3 FR + Flip4 x 25 FR with super quick breaths to the side.1 x 100 FR Kick with board.

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