Monday, February 13, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in!

Review fist freestyle drill (fingers over thumbs), make sure they're breathing every three strokes, and ROLLING their heads to breathe to the side, not lifting their heads to the front.
4 x 50 fist free drill br 3
4 x 50 swim free br 3/kick FAST on back, by 25's

Review 6 kicks 1 stroke backstroke drill- thumbs out first & pinkies in first; head flat & get shoulder up by cheek when taking the 6 kicks
6 x 75 as follows:
25 6 kicks 1 stroke backstroke drill
25 swim regular backstroke
25 breast kick on back (drop feet down, whip them around)

Work on underwater dolphin kick-
6 x 25 kicking on back with the 5 FAST underwater dolphin kicks before they break out- blow air SLOWLY out their nose while underwater. Choice kick once they break out, but it must be FAST.

BREAK INTO TWO GROUPS:
-one group starts working on the breaststroke pullout (streamlined pushoff; big pull to their thigh; then starts the kick as their hands come up under their face- important NOT to pick their head up until their hands pass under their face, after they've started the kick).
-the second group works on flip turns; make sure they're pushing off on their back, then rolling onto their side

Everybody do an excellent job with their HW tonight & practice their breaststroke kick at home in front of the big mirror. Have a great day!