Sharks Swim Practice: Fly and Breaststroke Drills (10/16/2019)

Warmup

100 IM Kick100 Backstroke arms with breaststroke kick (on back)2 x 25 Position 11

4 x 25 on 1:00 Fly kick

Split up into two groups

Group 1: Breaststroke 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.

Group 2: Butterfly Drill

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.

Get back together into one group

3 x {

1. 100 Backstroke
2. 3 x SL + 2 fly swim
3. 2 x 25: 2 BR with long glide then free then fly kick the rest
4. 1 challenge

}