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Dev. 02 Sharks Practice

Sharks 1/16/2020

Warmup

100 IM Kick

100 FLY Kick

2 x 25 Position 11

Question of the Day: What is the order of a 200 Medley Relay?
Correct = 50: 25 BK, 25 BR
Wrong = 50 FLY Kick

4 x 25 on 1:00 FREE

Split up into two groups:

Group 1:

3 x SL + “Lift and Flex”

Streamline, then lift feet up, and flex them. Hold in that position.

4 x 50: 2 strokes of BR then FREE the rest of the 50.

Group 2:

3 x Flip at wall 1st, then SL on back

Start close to the wall, facing wall.

Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.

6 x 50: Flip 1st then 50 BK

Challenge: Log Push with Partners

Form a group of 3.

1 person lays horizontal across the lane on their back or belly.

Hands and toes should point perpendicular to the lane lines.

2 friends push the legs and shoulder to “push the log” to the flags.

Pushing people cannot go past the “T” mark.


Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom


Challenge – Streamline Launch

Form partners.

Other person pushes their feet to launch them forward in streamline.

The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.

Pusher can use the wall to push. This is encouraged.


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