LA= Long Axis
Strokes (Free and Back)
SA= Short Axis
Strokes (Breast & Fly)
REMEMBER
“READY POSITION” &
LONG
STREAMLINES (6 FLY KICKS)
2 X 100 FREE (4:00)
6 X 50 (2:00)
#1 & #2
25 HIDE YOUR HEAD FREE/25 FREE
#3 & #4 25 FISH DRILL/25 FREE
#5 & #6 25 LENGTHEN/25 BACK
REST 1:30 PUT FINS ON:
4 X 50 (2:00)
#1 & #2 25 FLY KICK ON BACK-STREAMLINE/25 FLY
#3 & #4 25 SHOULDER LEAD BODY DOLPHIN/25 FLY
REST 1:30 TAKE FINS OFF
3 X 50 (2:00)
#1 25 BREAST
KICK ON BACK-STREAMLINE/
25 BREAST
#2 25 BREAST
KICK ON STOMACH-HANDS AT SIDE/
25 BREAST
#3 25 BREAST KICK-CHOICE (BACK OR STOMACH)/
25 BREAST
REST 1:30
BACK FLIP TURN PRACTICE
1) 2 SOMERSAULTS AWAY
FROM WALL
2) 2 SOMERSAULTS AGAINST
WALL-PLANT FEET
ON WALL
3) 2 SOMERSAULTS AGAINST
WALL-PUSH OFF ON
YOUR
BACK-STREAMLINE!!!
4) 2 FULL FLIP TURNS