Sharks Swim Practice: 9/26/2019 – Backstroke Drills & Fly-Breast Combo

Warmup

100 IM Kick100 Free2 x 25 Position 11

4 x 25 on 1:00 FR

Split up into two groups

Group 1: Backstroke Rotation Drill

3 x SL on BK + 3 HLBw/R

Head Lead Balance with Rotation

Body in soldier position, kick with face up.

Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.

Have constant kick to keep body straight.

Rotation Drill.

Group 2: Fly-Breaststroke Combo

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.

Get back together into one group

3 x {

2 x 25 HLBw/R either on front or back, swimmer's choice.1 x 50 FR1 x 50 BK2 x SL + 1 BR

}