SMAC- Silver
200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill- try the ra2 la2 fly drill we did yesterday
1:00 rest
Kicking races- 2 at a time in each lane, racing against each other
:10 FAST vertical dolphin kick with arms across your shoulders, then...
push off underwater on back for 1 x 25 kick FAST on back; win twice, sit out one 25
Review freestyle flip turns -
the key is blowing the air out SLOWY through your nose
- Front sommersaults (6)
- Reverse sommersaults (6)
- Swim free into the wall/flip onto your back/dolphin kick underwater on your back/breakout swimming backstroke
- Swim free into the wall/flip onto your back/start dolphin kicking & twisting on your belly so you break out on your stomach swimming freestyle
Don' forget, the key to a good flip turn is BLOW THE AIR OUT SLOWLY THROUGH YOUR NOSE WHILE YOU'RE FLIPING & PUSHING OFF ON YOUR BACK!
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!
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