Sharks 9/24/2019

Warmup

100 IM Kick

100 FLY K

2 x 25 Position 11

Question of the Day: What direction should the thumbs aim when you recover in butterfly?
Y = 50 FLY K
N = 50 BK K

4 x 25 on 1:00 FR K w/ boards

Split up into two groups:

Group 1:

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.

Take one breath to side, continuing to kick.

Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

Group 2:

3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)

No kicking, no breathing. This is the MOTION of Breaststroke arms.

Streamline underwater, do the arms at the surface.

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.

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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