Sharks 2 Practice Plan: Streamline, Freestyle, and Backstroke Drills

Warmup

100 IM Kick100 FREE Long and easy2 x 25 Position 11Question of the Day: What does "IM" stand for?Y = 50 7 free + flipN = 50 BK4 x 25 on 1:00 FR Kick w/ board

Split up into two groups

Group 1: Freestyle Streamline

3 x SL + 3 FREE + Flip

Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.If possible NO breath.

Group 2: Backstroke Streamline

3 x SL on back + 3 BK after flags

Goals:

1. Underwater first, lean back, grow into streamline.
2. Long flat glide looking up with bubbles in SL.
3. Stay in SL until you reach the flags.
4. After the flags, begin three strokes.
5. Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Get back together into one group

Pick a drill:

1. 4 x 25 on 1:00 FREE — Fists Drill OR Finger tip drag
2. 4 x 25 on 1:00 BK — Fists Drill OR One arm Only
3. 4 x 25 on 1:00 SWIM FAST — ODD FREE, EVEN BK

Challenge

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

Challenge: Do 5 handstands that turn into front flips.