Sharks 2 Practice Plan: Fly, Breast, and Freestyle Drills

Warmup

100 IM Kick100 BK K w/ FINS2 x 25 Position 11 FINS

4 x 25 on 1:00 FLY K FINS

Split up into two groups

Group 1: Fly + Breast Drill

5 x SL + 1 FLY + 1 BR

SL with fly kick. Do one full fly stroke, without a breath. After returning to Position 11, initiate Breaststroke. Arms with a breath. Kick and a glide.

Group 2: Fly Drill – Kickboard Float

Get back together into one group

4 x 25: FREE Drill: Fists

4 x 100 FREEOdds: With FINSEvens: NO fins

Streamline. Go Heads and Tails + 20 seconds. First person leaves for next 100 20 seconds after the last person finishes their previous 100.

4 x 25: BR or FLY w/ FINS

Challenge – Handstand to Front Flip

Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.

Challenge – Back Float with Toes and Thumbs

Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands). Or all of your fingers but NOT your thumbs.

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, put two feet on the wall. Hold it for 2 seconds.