Skills Session. One Hour. Streamlining and Fly.

SKILLS SUNDAY     + fins


  • Bounce off the bottom of the pool
  • Push & glide

5 mins

Flutter kick on side of pool/kick emphasis on:

  • Pointed toes
  • Long legs
  • Kicking from the hips

5 mins

4 x 25m FC kick

4 x 25m BC kick

100m              5 mins

FLY progressions + fins

  • Dolphin on side of pool
  • Kick at lane rope
  • Vertical reverse kick
  • Dolphin hands at side
  • KOB (Kick on back)
  • KOF (Kick on front)
  • KOS one arm extended, one at side (Kick on side)
  • Single Arm
  • 1+1+1

STFs (starts, turns and finishes) over 25m 8 x 25 did RELAYS



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