Sharks Swim Practice: Fly Drills and Streamline Focus (9/16/2019)

Warmup

100 IM Kick100 FR K no board2 x 25 Position 11

4 x 25 on 1:00 FR K with Board

Split up into two groups

Group 1: Fly Arms 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.

Group 2: Lift and Flex Drill

3 x SL + "Lift and Flex"

Streamline, then lift feet up, and flex them. Hold in that position.

Get back together into one group

3 x {

1. 100 Kick BK or FR no board
2. 2 x 25 FLY to 1/2 way, free the rest
3. 2 x 25 BR to 1/2 way, free the rest
4. 1 x Challenge

}