Sharks Swim Practice Plan – January 9, 2020

Warmup

100 IM Kick100 FR K w/ FINS2 x 25 Position 11 FINS

4 x 25 on 1:00 FREE K FINS

Split up into two groups

Group 1: 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.

8 x 25 with FINS: 2 FLY swim + Fly K rest of the 25

Group 2: Breaststroke Kick Drill

5 x Draw a circle with your heels around the hula hoop. BR K

Partners, one person in the water, hold the hoop. Other sits on the side, and gets butt on the edge. Start at closest edge, with heels draw a circle around both sides of the hoop to the top.

2 x 200 FREE Do 2 BR Kicks at some point each 25.

Get back together into one group