Wednesday, October 5, 2011

SMAC- Bronze I w/MG

Before getting in...
-review streamlined pushoffs
-review underwater dolphin kick
-review freestyle breathing, "roll" head to side, don't "lift"

6 x 25 @ :10 rest- odds are catchup free drill, evens are choice NO FREE
1:00 rest
Review fist free drill- "fingers hide your thumbs," pull "back" not "down"
4 x 25 fist free drill- breathing every three strokes
1:00 rest

If there is time, review 1/2 ra 1/2 la backstroke drill (one arm stays at side while pulling with the opposite arm), really concentrating on rolling hips while keeping head flat & still
If not enough time, get right into...

Breast pull with free kick drill- hands move outside the shoulders, elbows sweep in, then shoot hands back to the front; head should be looking down at the end of the stroke, NOT FORWARD. You may have to get everybody out to demonstrate this on deck.

Go through the breast pull w/free kick drill as you need to, make sure everybody is shooting their hands back to the front quickly and getting their head down at the end of the stroke.

Kicking with boards if there is time- both freestyle & breaststroke

Do an excellent job on your HW this weekend and remember to bring in your interim report cards so we can see how you're doing in school. HW: do 50 breaststroke kicks with each leg in front of the mirror at home each night before next Monday's workout. Have a great day!