Thursday, January 10, 2013

SMAC- Bronze with Maureen & Hannah

Review streamlined pushoffs & underwater dolphin kick before everybody gets in!


Warmup:
Review ra2 la2 freestyle drill, then start with...
4 x 50, 25 ra2 la2 free drill, 25 kick on back (good UDK when they push off)

Review double arm backstroke drill (da back), "thumbs out, pinkies in"
6 x 25 backstroke, odds are da back drill, evens are swim regular backstroke

KICKING:
Go 6 x 25 kick freestyle with boards descend 1-3 & 4-6, 3&6 should be all out FAST.


Finish up with somersaults in the water (one at a time), trying to get everybody to blow the air slowly out through their nose while they're underwater. See if everybody can go 6 or 8.


If there is time, review the breaststroke kick.

Remind everybody to do an excellent job with their HW, and to come to as many workouts as possible. Have a great day!