Sharks 9/4/2019
Warmup
100 IM Kick
100 Fly kick no board
2 x 25 Position 11
Question of the Day: When do you finish your last stroke on freestyle before a flip turn?
Answer: at the “T” mark
Y = 50 FR
N = 50 BK K
4 x 25 on 1:00 FREE
Split up into two groups:
Group 1:
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
Group 2:
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
8 x 25 on 1:00 2 BR long glides FREE the rest.
If going well, add a flip with two feet landing on wall at the end of each 25.
Split up into two groups:
3 x Flip at wall 1st, then SL on back
Start close to the wall, facing wall.
Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.
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 kick.
Feel how kick launches body forward.
4 x 50 Heads and Tails: FREE with a flip turn attempt.
Responses