Monday, October 17, 2011

SMAC- Bronze I with MG

Review streamlined pushoffs & underwater dolphin kick before getting in

Warmup with 6 x 25 @ :10 rest
odds- ra2 la2 free drill
evens- double arm backstroke

Review 6 kicks 1 stroke backstroke drill- head still, shoulder by chin for 6 kicks, then stroke & switch
6 x 50 - 25 6 kicks 1 stoke back drill, 25 swim free br 3- roll head to breathe, don't lift
6 x 50- 25 swim backstroke, 25 kick FAST on back
1:00 rest
KICKING-
With boards- review breaststroke kick ("up, out, around")
8 x 25 breaststroke kick- some may do well to try the breaststroke kick on their back
See if you can get some FAST kicking in on their backs (free) working on the underwater dolphin kick when they push off

If there is time...
With fins:
Breast pull with free kick drill (hands outside their shoulders, elbows sweep in, then lunge back to the front with their heads looking DOWN at the end of each stroke)

Everybody remember to bring in their interim report cards so we cans ee how you're doing in school. Have a great day!