Warmup
100 IM Kick100 FLY K w/ FINS2 x 25 Position 11
Question of the Day: What part of the arms is the “recovery” in butterfly?Y = 50 FLY w/ FINSN = 50 BK K no fins
4 x 25 on 1:00 FREE K w/ FINS no board
Split up into two groups
Group 1: Butterfly Arm Recovery Drill
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.
Group 2: Backstroke Rotation Drill
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Get back together into one group
4 x 100. 1-3 with fins. 4 without. BK or FR swimmer choice. all swim
Dice Game
Set up the board into boxes that represent the number on a die. If you have 1 die, use 6 boxes. If you have 2 dice, do 2-12.
Fill the boxes with activities, and have swimmers roll the dice one at a time. Group, or lane does activity in the numbered box they do.
See this post for more information:
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