Monday, February 20, 2012

SMAC- Bronze I with Maureen & Michael

Review streamlined pushoffs & underwater dolphin kick before getting in!

5 x 50- 25 ra2 la2 free drill, 25 fly kick on side
5 x 50- 25 double arm back drill, 25 breast kick on back
1:00 rest

Review 2 kicks 1 pull breaststroke drill (hands go outside shoulders with slight bend in the elbow, then sweep in fast and lunge all the way back to the front, head looking DOWN at the bottom of the pool at the end of each pull), then...
6 x 25 2 kicks 1 pull breaststroke drill- head down, squeeze feet together at the end of each stroke

Review "lift & drop" fly drill- small, steady dolphin kicks while looking down at the bottom of the pool & blowing the air out through their noses with small, controlled bubbles. When they need a breath, they lift & drop their chin in ONE motion while breathing in, then they blow that air out slowly through their noses while doing the steady, gentle dolphin kick again. THE KEY- is to move their chin up and then back down in ONE motion, not to lift their chin & let it get caught looking forward while they breathe in and then out again.

6 x 25 "lift & drop" fly drill

KICKING- review underwater dolphin kick when they push off the wall, blowing the air slowly out through their nose while they're under water.
Go 8 x 25 kick on back, focusing on the 5 FAST underwater dolphin kicks when they push off each time.

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