Sharks Practice Plan: Day 1 Week 9 – Fly & Breaststroke Drills

100 IM Kick100 IM swim2 x 25 Position 11Question of the Day: When do you get on the blocks for a race at a swim meet? When you hear the long whistle.Y = 50 BRN = 50 BK4 x 25 on 1:00 FREE speedplay1) Easy / Fast2) Fast / Easy3) All Fast4) All Easy<

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.

3 x SL + 3 FR D: Fists

Do three strokes of freestyle with hands held in a fist. Focus on pushing water back and down with a high elbow underwater.

2 x {

6 dives of any type, no backstroke. Swim CH to 1/2 way.

8 x 25 on 1:15 IM order. Swim IM to 1/2 way then FREE the rest of each one.

1 x 100 BK K

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