Sharks Swim Practice: Day 4 Week 4 – Fly & Breaststroke Focus

100 IM Kick100 FLY K FINS2 x 25 Position 11Question of the Day: When is a streamline a glide? When you do a BR SL (at the beginning before the pullout begins).Y = 50 BRN = 50 BK4 x 25 on 1:00 FR K w/ board<

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 + 1 FLY + 1 BR

SL with fly kick.Do one full fly stroke, without a breath.

After returning to Position 11, initiate Breaststroke.

Arms with a breath.

Kick and a glide.

1 x 200 FREE Kick w/ FINS no board

1 x 100 2 FLY w/ FLY K rest NO FINS

1 x 75 CH

1 x 25 FLY

1 x 50 FR w/ flip turn

4 x 25 on 1:00 2 FLY CH the rest