Thursday, November 1, 2012

SMAC- Bronze with Maureen & Hannah


Review streamlined pushoffs & 5 FAST underwater dolphin kicks with everybody before they get in!

Warmup- 
8 x 50 drill @ :10 rest, catchup free drill on the way down, choice drill NO FREE on the way back
1:00 rest

Review breaststroke kick ("up, out, around, GLIDE"), on deck if necessary, then...
6 x 75 kick- 25 breaststroke kick (85% effort), 25 FAST free kick, 25 FAST breaststroke kick- don't forget the GLIDE at the end of each kick!
1:00 rest, then try...
6 x 50 swim backstroke/breaststroke by 25's- make sure they do the dolphin kick off the wall on backstroke, and the breaststroke pullout at the start of the 25 breaststroke
1:00 rest


Break into two groups and work on flip turns-
Start with somersaults at mid-pool for those who need it- blow the bubbles out through their NOSE!
Then, swimming free & flipping right onto back, pushing off backstroke
Then add the "corkscrew" off the wall- make sure they're breaking out past the flags.

Remind everybody to practice their breaststroke kick in front of the big mirror at home (50 kicks each leg, each night), and do a great job on their HW. Have a great day!