Fin Swim! - Session #9
2 x (1st round: slow and smooth, 2nd round: experiment with snappier movements, speed)
4 x 25m Shoulder Slide
4 x 25m BR / SS combo (2-3 of each), glide emphasis
4 x 25m Fly / SS (2-3 of each), wait until you float to the surface emphasis for fly recovery
4 x 25m Fly / BR / SS combo (mix them up)
Rest [15-20 secs between 4 x 25m]
Introducing "Shark" 10 minutes
3 x (1st:smooth. 2nd: snappier, 3rd: narrow vs. wide variations)
2 x 25m push-off, faster underwater dolphin, then easy freestyle
2 x 25m shark (side dolphin)
2 x 25m shoulder slide with the occasional fly or breast stroke (see how shark brings more awareness to upper body movement)
Extra stuff::
* quick hands for breaststroke (spinning and driving forward before head drives in after them)
* everyone: fly angel drill + straight arm "pop"
* demo of mini-fly to review main concepts and patience
* adapt shoulder slide drill to address different strokes (BR, FLY, and dolphin) - ie. narrow arms for BR, wider slide for Fly (more chest press), and narrowing degrees of arm streamline vs. chest press and core flexibility.