MARLIN
BLACK SUMMER WORKOUT #4 (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 / BACK
2. SWEET SPOT / BACK
3. SWEET SPOT 10 / BACK
4. LENGTHEN YOUR VESSEL / BACK
5. LENGTHEN 10 / BACK
REST 1:00
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!
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 / FLY
2. HAND LEAD BODY DOLPHIN / FLY
3. SLIDE TO THE CORNERS / FLY
4. STONESKIPPER / FLY
5.
BODY DOLPHIN
FLY / FLY
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
200 FREE SET
WORK ON:
READY
POSITION
4-5
DOLPHIN KICKS OFF EVERY WALL
BREATHING
EVERY 3
FLIP
TURNS ON EVERY WALL!
LENGTHENING
YOUR STROKES!
2 X 200 FREE
A: TKAE
30 SECONDS BETWEEN EACH ONE
B: TAKE
30 SECONDS BETWEEN EACH ONE
C: TAKE
30 SECONDS BETWEEN EACH ONE