Sharks 2 Practice Plan: Fly, Back, and Breaststroke Workout

100 IM Kick100 BK K2 x 25 Position 11Question of the Day:How should your belly look when you swim FR?Correct = 50 BK with…Wrong = 50 FR K no board with…4 x 25 on 1:00 FR.Belly control.<

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.

10 x 25: 2 FLY swim + FREE the rest of every 25.

5 x 50: 1 x (11, Eat & Breathe, 11) + 1 x (In position 11 BR K) + BK the rest of the 50.10 seconds apart1 x 100 FREE

Challenge – Back on the bottom, 2 feet on the wall

Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.

At the same time, but two feet on the wall.

Hold it for 2 seconds.

Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom