Warmup
100 IM Kick100 FLY K with FINS2 x 25 Position 11
4 x 25 on 1:00 FREE with FINS
Split up into two groups
Group 1: Fly Arms Review
Fly arms review
As hands move under body, hips should push down, or forward to meet them.As hands swing wide to recover back into position 11, the hips should rise, or push backwards.
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.
Group 2: 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.
Get back together into one group
Create partners or groups.One person floats on their back or belly in streamline.Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.
The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.
Answer:
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