Sharks Swim Practice: Week 6 Day 3 – Flip Turns & Breaststroke Drills

Warmup

100 IM Kick100 Coach's choice2 x 25 Position 11

Question of the Day: What is the name of the fastest stroke in swimming? What is the slowest? Front crawl, breaststrokeY = 50 BR or FRN = 50 BK K

4 x 25 on 1:00 BK

Split up into two groups:

Group 1: Flip Turns

3 x Flip at wall 1st, then SL on back

Start close to the wall, facing wall. Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.

Group 2: Breaststroke Pullout Drill

3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)

Streamline with no kick. At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly. Get underwater again in position 11. Do 2 BR kicks one after another underwater. Feel how kick launches body forward.

Get back together into one group

Each lane goes at own pace

3 x {

1. 2 x 25: BR or FLY, whole lane does same thing for both.
2. 2 x SL + 2 FLY OR 2 x SL + 1 BR arm + 1 BR Kick and glide
3. 1 x 50: FLY K, BK K, or FR K, whole lane does same thing whole way
4. 2 x SL with NO kick + 1 super fast 11, Eat and Breathe, 11 at surface OR 2 x SL with NO kick + 1 Fly arm stroke with a FLY kick when return to 11
5. 1 x 100: FR or BK, whole lane does same thing whole way
6. 1 x Challenge: coaches write different challenges on board. Lane chooses.

}