Wednesday, September 21, 2011

SMAC- Bronze I with Michael Gray

Before getting in, review:

• streamlined position;
• catchup free drill;

4 x 25 catch-up free drill- look down at the bottom of the pool & dolphin kick underwater (5)
4 x 25 ra2 la2 free drill- same pushoff (head down & dolphin kick), roll head to breathe
4 x 25 fist free drill- same pushoff, roll head to breathe, "fingers cover your thumbs"

Talk about backstroke:

• "Head back, thumbs out, pinkies in"
  
• roll hips from side to side
• steady freestyle kick

Review double arm backstroke drill:

• push off underwater on back, blowing air SLOWLY out through your nose
• dolphin kick five times
• touch the back of your hands overhead as they move through the air

Talk about 1/2 ra 1/2 la back drill

• same pushoff (underwater, dolphin kicking, blowing air out through your nose)
• pull with just one arm at a time, other arm stays at your side
• head back, really roll hips so shoulder come up to your cheek

KICKING:

• point toes
• feet stay pretty close together
• move your feet as FAST as you can

25's kick on back- push off underwater & dolphin kick up to the surface
50's kick with boards!

Do an excellent job with your HW tonight, get excited for more backstroke drills next week. Have a great day!