Sharks 10/15/2019


100 IM Kick

100 2 fly + fly kick the rest of each 25

2 x 25 Position 11

Question of the Day: Are goggles a part of your swim uniform?
Answer: Yes! They are considered a part of your uniform just like your suit.
Y = 50 Ch
N = 50 BK no goggles and retie your suit or snap your strapes 2x

4 x 25 on 1:00 Free

Split up into two groups:

Group 1:

3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 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 2 BR kicks one after another underwater.

Feel how kick launches body forward.

Group 2:

3 x SL + no K + 2 FLY strokes

No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.

Okay for the recovery, from hips to 11 to push the swimmer backwards.

Thumbs aim down, and should be only part of hand touching water.

Arms do not recover UP, or above the body. Natural to the sides and forward motion.

Get back together into one group

3 x {

4 x 25 on 1:00 Bk or free HLBw/R

1 x 50 Fly/Br x 25



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