Monday, January 9, 2012

BRONZE I with Maureen & Michael

Review-

• Hop in feet first to start each workout;
• Always, always, ALWAYS push off streamlined & underwater;
• 5 FAST underwater dolphin kicks each time you push off the wall!

4 x 25 catch-up freestyle drill @ :10 rest- "roll" your head to the side to breathe, don't "lift" your head to breathe

4 x 25 kick FAST on back- work the underwater dolphin kick off each wall, blow the air slowly out through your nose

Break into groups-

Returning swimmers- 12 x 50 @ 2:10- odds are swim free br 3/kick on back (work flip turn);

New Bronze swimmers- review "ra2 la2 freestyle drill"- breathe on first stroke to each side, keep the arm you aren't using out in front of you, but keep it still.

If there is time, talk about fist freestyle drill

Finish up with:

Kicking relay races- with boards.

Do an excellent job with your HW tonight & review your freestyle breathing in the big mirror at home each night. Have a great day!