Sharks Swim Practice: November 21, 2019 – Backstroke, Breaststroke, and Butterfly Drills

Warmup

100 IM Kick100 BK2 x 25 Position 11

4 x 25 on 1:00 BK w/ SL underwater: challenge, to the flags underwater.

Split up into two groups

Group 1: Breaststroke Progression

3 x SL + 1 BR

1 x 11, E&Breathe, 11 + 1 BR K and glide

1. Streamline with no kick. Do the arms first, with a breath.
2. As the arms shoot forward back to 11, initiate the kick.
3. Snap feet together, and hold in 11 for a long glide.
4. Move over, return, and repeat.

Group 2: Butterfly Drill

3 x SL + 2 FLY

1. SL w/ fly kick, continue kick through the two strokes.
2. NO breath on #1. Optional breath on #2.
3. Hips should RISE when the arms reach into 11.
4. Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.
5. Connect hips to the arm strokes.

Get back together into one group

Create columns for a Single, Double, Triple, and a Home Run. Write easy things to do in the singles, and more difficult things as you increase base hits.

Two ways to play:

1. Swimmers must answer a swimming related question for each type of hit. If they get it wrong then they get an out and do an "out" activity.
2. OR Swimmers choose an activity and do it, then if they do it all correctly, or with streamlines and not sloppy they get that base hit. If not, then they get an out.

figure class="wp-block-table">table>tbody>tr>td>/td>td>Single/td>td>Double/td>td>Triple/td>td>Home Run/td>/tr>tr>td>FREE/td>td>25 FREE/td>td>50 FREE/td>td>50 FREE with flip turns and streamlines/td>td>100 FREE with all flip turns and streamlines that push off on the back and have fly kicks./td>/tr>tr>td>Back/td>td>25 Back with streamline/td>td>50 BK with streamlines that stay in SL until the flags/td>td>50 BK with streamlines to the flags and a flip turn without getting disqualified/td>td>100 Head Lead Balance with Rotation without using arms or moving head./td>/tr>tr>td>FLY / BR/td>td>25: 2 BR + 2 FLY + FREE the rest/td>td>50: 2 strokes BR or FLY then FREE each 25/td>td>1 x 25 BR1 x 25 FLYLegally./td>td>50 Fly50 BRLegally./td>/tr>/tbody>/table>/figure>