Sharks Swim Practice: Day 4 Week 1 Workout

100 IM Kick100 FLY K w/ FINS2 x 25 Position 11Question of the Day: Is there anything faster in swimming than a SL?Y = 50 CHN = 50 BK4 x 25 on 1:00 FR K no board with FINS<

3 x SL + 5 FREE + 1 breath

Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5.

3 x SL + “Lift and Flex”

Streamline, then lift feet up, and flex them. Hold in that position.

8 x 25 on 1:30 1x (11, E, 11) and then 1 BR Kick. Float for 5 seconds in 11, then FREE sprint rest of the way. Go when person ahead of you starts swimming FR

4 x 100: 1-3 FINS BK K, BK, FR K #4: Freestyle no fins.

Challenges or games