Wednesday, January 25, 2012

SMAC- BRONZE I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before they get in!

Warmup-
1 x 200- odd 25's are fist free drill, even 25's are kick on back
1:00 rest
Talk about 1/2 ra 1/2 la backstroke drill- head flat, small steady kick
6 x 75 @ 2:15
25 swim free br 3, 25 1/2 ra 1/2 la back drill, 25 breast kick on back (drop feet down, keeping knees at surface)
ON DECK: work on breaststroke with boards- walk behind everybody & move their feet the way the kick should go.
Go 8 x 25 breaststroke kick with boards- "up, out, around, glide"

Break into two groups (doesn't matter who does what):
One group work on flip turns- start with somersaults at mid-pool
Second group work on the underwater dolphin kick:
start by working on vertical dolphin kicking with arms folded across their shoulders, then have them push off underwater working on the same motion- blow the air out through their nose SLOWLY while underwater. Then get into 25's kick on back with that great underwater dolphin kick off the wall.

Remind everybody to bring in their report cards so you can see how they're doing in school. Have a great day!