MARLIN BLACK SUMMER WORKOUT #2 (BACK FLY)

BACK DRILLS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

ROLLING YOUR WHOLE BODY AT ONE TIME

DO NOT PUSH OFF THE WALL ON YOUR FRONT IN BACKSTROKE!

LENGTHENING YOUR VESSELL

5 x 50 BACK DRILLS

A: 1:50 YARDS 2:00 METERS

B: 2:00 YARDS 2:10 METERS

C: 2:15 YARDS 2:25 METERS

1. HIDE YOUR HEAD / SWEET SPOT

2. SWEET SPOT / SWEET SPOT 10

3. SWEET SPOT 10 / LENGTHEN YOUR VESSEL

4. LENGTHEN YOUR VESSEL / LENGTHEN 10

5. LENGTHEN 10 / BACK

REST 1:00

BUTTERFLY DRILLS - WITH FINS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

PRESS WITH CHEST – PRESS WITH HIPS!

BREATHE LIKE A STONESKIPPER

KICK AT THE FRONT AND BACK OF YOUR ARM STROKE – 2 KICKS PER STROKE!

5 X 50 BUTTERFLY DRILLS

A: 1:50 YARDS 2:00 METERS

B: 2:00 YARDS 2:10 METERS

C: 2:15 YARDS 2:25 METERS

1. SHOULDER LEAD BODY DOLPHIN / HAND LEAD BODY DOLPHIN

2. HAND LEAD BODY DOLPHIN / SLIDE TO THE CORNERS

3. SLIDE TO THE CORNERS / STONESKIPPER

4. STONESKIPPER / BODY DOLPHIN FLY

5. BODY DOLPHIN FLY / BUTTERFLY

REST 1:00

STREAMLINE KICK WITH FINS

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

KEEP YOUR STREAMLINE TIGHT, LOCK YOUR THUMB AROUND YOUR HAND!

KICK FAST – YOUR LEGS SHOULD BE TIRED!!

6 X 50 STREAMLINE KICK

A: 1:40 YARDS 1:50 METERS

B: 1:50 YARDS 2:00 METERS

C: 2:00 YARDS 2:10 METERS

#1-3 BACK KICK

#4-6 FLY KICK ON YOUR BACK

100 IM SET

WORK ON:

READY POSITION

4-5 DOLPHIN KICKS OFF EVERY WALL

TRANSITION TURNS: ELBOW YOUR BROTHER, CALL YOUR MOTHER

DO NOT PUSH OFF THE WALL ON YOUR FRONT IN BACKSTROKE!

2 X 100 IM

A: 3:00 YARDS 3:10 METERS

B: 3:20 YARDS 3:30 METERS

C: 3:30 YARDS 3:40 METERS