Wednesday, January 11, 2012

BRONZE I with Maureen & Michael
Ask if anybody needs caps


Review streamlined pushoffs & underwater dolphin kick
Review feet first entry

6 x 25 to start, all @ :10 rest
odds- ra2 la2 free drill, evens choice kick on back
Review fist free drill-
4 x 50- 25 fist free br 3, 25 kick FAST free on back

Review 6 kicks 1 pull backstroke drill on deck
6 x 25 6 kicks 1 pull backstroke drill @ 1:00

KICKING
9 x 50 kick w/boards descend 1-3's @ 2:30 (adjust if necessary)
1st & 3rd set are free kick; 2nd set can be something different, see who can do breaststroke kick???

Break into groups:
Maureen- get fins for 25 kick, working on the 5 FAST underwater dolphin kicks off the wall, and fly kicking on side
Michael- work on freestyle breathing (roll to breathe, don't lift) along the bulkhead.

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