Warmup
100 IM Kick
100 BK K
2 x 25 Position 11
Question of the Day: Why is rolling on your belly to look at the wall “not good,” at practice when swimming Backstroke?
Y = 50 CH
N = 50 BK
A: It creates a habit that will get you disqualified at a swim meet.
4 x 25 on 1:00 FR
Split up into two groups:
Group 1:
Fly arms review
As hands move under body, hips should push down, or forward to meet them.
As hands swing wide to recover back into position 11, the hips should rise, or push backwards.
3 x SL + no K + 2 FLY strokes
No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.
Okay for the recovery, from hips to 11 to push the swimmer backwards.
Thumbs aim down, and should be only part of hand touching water.
Arms do not recover UP, or above the body. Natural to the sides and forward motion.
Group 2:
3 x SL + “Flex”
Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.
3 x SL + “Lift and Flex”
Streamline, then lift feet up, and flex them. Hold in that position.
Get back together into one group
3 x {
2 x 50: FLY K / FR x 25
2 x 25: 2 strokes fly then BK rest of 25
1 x challenge
}