Monday, January 16, 2012

SMAC- BRONZE I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

Talk about freestyle breathing before starting- roll head to breathe, don't "lift"
6 x 50 @ :10 rest as follows:
25 catchup freestyle drill, 25 kick choice on back

Talk about the underwater dolphin kick- at least 5 fast kicks off the wall while blowing the air slowly out through their nose; then...
6 x 25 kick on their back (free), work on the underwater dolphin kick

Then, talk about 6 kicks 1 pull backstroke drill- head flat and still, shoulder up by cheek, count the six kicks before pulling with the other arm
6 x 75 @ whatever rest is best:
25 6 kicks 1 stroke backstroke drill/25 swim backstroke, 25 catchup free drill with a BIG kick

Break into groups:
Maureen-
Work on some aggressive kicking, maybe some vertical dolphin kick with hands over the shoulders in between 25's FAST kick- focus on the underwater dolphin kick off the wall; see who can do the breaststroke & dolphin kick on their backs after some freestyle kicking

Michael-
Work on the 6 kicks 1 stroke backstroke drill with the newer kids (or whoever is having difficulty doing it); try to get them to focus on keeping their body flat & head still, really rotate their torso when they pull with the one arm, get their shoulders up by their cheeks as they take their six kicks

Thanks very much for your help, remind everybody to work on their freestyle breathing in the big mirror at home and make sure they're ready for the week ahead at school. Have a great day!