Monday, January 23, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in

Different warmup: go 1 x 150 ra2 la2 free drill/kick choice on back, by 25's

Quickly review fist free drill ("fingers hide your thumbs!"), make sure they are pulling "back" instead of moving their hands "down" once they're in the water; then talk about backstroke (head flat, arms straight as they come out of the water- thumbs out, pinkies in, strong, steady kick).
Adjust intervals as necessary-
4 x 50 @ 2:00 fist free drill breathing every 3 strokes
4 x 50 @ 2:00 6 kicks 1 pull backstroke drill
1:00 rest
Talk about flip turns- do some somersaults in the middle of the blow, encourage them to blow the air out through their nose as they flip. Then...

6 x 50 swim freestyle/backstroke by 25's @ 1:30- have everybody try the flip turn!

KICKING- on their back, races if there is time?? Work on the underwater dolphin kick!

Everybody do a great job on their HW and practice their freestyle breathing in front of the big mirror at home. Have a great day!