Sharks 2 Practice Plan – Flip Turns and Fly

100 IM Kick100 FREE kick with a board and12 BR kickspeppered through the 100.2 x 25 Position 11Question of the Day:Name two things that can make a front flip easier.Correct = 50 FREE with a flip turnWrong = 50 FREE Kick with a flip turn4 x 25 on 1:00 Flip 1st at the wall, then FREE the rest.<

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 + 2 FLY

SL w/ fly kick, continue kick through the two strokes.

NO breath on #1. Optional breath on #2.

Hips should RISE when the arms reach into 11.

Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.

Connect hips to the arm strokes.

Fly fail too many times, switch to: 2 x fly then fly kick the rest of the way.

3 x Flip at wall 1st, then SL on back + 3 FREE(Roll over on surface)

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.

4 x 50 on 2:00 FREE with flip turn.