Sharks Swim Practice: Day 2 Week 8 – Bilateral Breathing & Fly Kicks

Warmup

100 IM Kick100 HLB w/ R on BK2 x 25 Position 11

4 x 25 on 1:00 flip 1st at the wall, SL on back, swim FR rest of 25.

Split up into two groups

Group 1: Side Breathing Drill

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface. Take one breath to side, continuing to kick. Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.

Group 2: Fly Kick Timing Drill

3 x SL + 1 FLY stroke with 3-4 Kicks during arm stroke

No kick on SL, as soon as you start fly arm stroke begin kicking as many times as possible until arms return to 11. Arms move normal speed. This is a WRONG way to swim, but done to illustrate how there can be too many kicks in an arm stroke and too few.

Get back together into one group

2 x {

8 x 25 Diving from blocks and swimming 4 fly then free the rest
1 x 100 BK with rotation
1 x challenge

}