SMAC- Novice II w/Maureen Cassidy
Hello and welcome to the SMAC Novice Group! The goal here is to refine all four competitive strokes so you're ready to move up to the SMAC Silver Group.
- Talk about "streamlined pushoff"- talk about "sink down underwater at the wall, then pushoff looking at the bottom of the pool. Do a couple of dolphin kicks while under water, BEFORE they come up on top of the water
- Demonstrate "catch-up" freestyle drill- "one hand catches up to the other."
- 4 x 25 catch-up freestyle drill with streamlined pushoffs- watch for how they breathe.
- Talk about how they roll their heads to the side to breathe IN (only), and then blow the air out SLOWLY through their nose while their faces are in the water.
- Demonstrate "ra2 la2 freestyle drill"- keep the arm they aren't using out in front, breathe ONLY on the first stroke to each side; repeat that until they reach the opposite end
- 4 x 25 ra2 la2 freestyle drill, watch for breathing
- Kicking- with boards: 1)point toes, 2) don't move their feet too far apart; 3) move their feet as FAST as they can. Go through as many 25's kicking as possible. If you have time at the end, go back & review one of the freestyle drills.
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