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.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Item added to cart.
0 items - $0.00