Sharks Practice Plan: Day 3 Week 2 – Freestyle & Butterfly Drills

100 IM Kick100 FLY K no board2 x 25 Position 11Question of the Day: What is “ready catch” position for freestyle?Y = 50 BRN = 50 FR with Zombie first then pull4 x 25 on 1:00 FREE K w/ board<

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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 + 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.

8 x 25 on 1:00 2 fly then FR rest of the way

Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom

8 x 25 on 1:00

1-4 3 free and 18 k on side

5-8 HLBw/R

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Challenge –

Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.