Discover your life aquatic

With Fins

3 x
* Build each length as: slow/wide undulations --> fast/compact movements
2 x 25m Shoulder Slide
2 x 25m Shark
2 x 25m Breast stroke (toe flick)
2 x 25m Fly (or Fly/Free combo)
2 x 25m UW dolphin, then Free

Introducing Back Dolphin

4 x 25m Kick on back (flutter) / arms in overhead streamline (vary angle)
4 x 25m Kick on back (dolphin) / arms in overhead streamline
4 x 25m Kick on back (flutter) underwater / arms streamlined
4 x 25m Kick on back (dolphin) underwater / arms streamlined

Key points:
* slow exhale from nose (reduces buoyancy change and water up the nose)
* find trim
* try different arm positions if upper back and chest are too stiff
* faster lower body centric undulations may work better
* maintain trim (horizontal plane) for best streamline and efficiency

Arms by the sides dolphin
2 x
2 x 25m Shoulder slide
2 x 25m Back dolphin (surface)
2 x 25m Underwater dolphin
2 x 25m Back dolphin (underwater)
* explore differences in chest press and core movement without arms in front. Also steering and balance differences.

Cool down:
3 x 100m freestyle (no fins)