Sharks Practice Plan: Day 3 Week 4 – Fly & Flip Turns

100 IM Kick100 FR2 x 25 Position 11Question of the Day: How is swimming like dancing? You move your body in a very specific way.Y = 50 CHN = 50 BK K4 x 25 on 1:00 FR K<

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.

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.

3 x {

2 x 25 1/2 way FLY 1/2 BR

1 x 100 FR

1 x challenge

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