MINI (G10) One Hour FLY progressions

MINI                                        Week No………                                                       Date….21/02/2010

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 6.30pm                                                          1  hr

 

Mats around poolside

 

Prone around side of pool

As a press up

Head in (looking at) water

 

1) Arms straight, palms up

2) Fingers up (flick)

3) Arm up … clear of deck

4) Lock elbows

5) Bring arms around ‘just above the water’

6) Fingers enter ‘soft landing’

NO GO ZONE

10/15 mins

FLY KICK

Upper Body still

Streamlined & super tight

Tummy in & tummy back (Lower abs)

WARM UP

4 x 25 Silence as 2 FC 2 BK

4 x 25 as 2 FC 2 BK

Who can go the slowest ?

6 mins

TOTAL

20 mins

 

 

 

     
MAIN SET

 

   
 

 

 

 

10X25

(12)

 

 

 

 

 

FLY

+ FINS

 

 

 

 

 

 

KOB (kick on back)

KOF (kick on front)

KOS (kick on side)

Corkscrew

Single Arm (x 4 ?)

 

 

@1:00 (45) 10/12

mins

 

 

 

 

 

 

 

10X25

(12)

 

 

 

 

 

 

FLY

N OFINS

 

 

 

 

 

 

KOB

KOF

KOS

Corkscrew

Single Arm ( x 4 ?)

 

 

@1:00 12/14 mins

 

 

 

 

 

 

 

 

 

 

 

 

RUNNING TOTAL

 

42/45 mins

 

    X 4/6 FLY Break-out

 

Dive into 2/3 strokes of fly

Emphasis on streamline & uw phase

 

10 mins
      LEARNING POINTS

 

Streamlined super tight

Lock the elbows

Paint your thighs with your thumbs

Beware the no go zone

Spear with the fingertips

Soft Landing

Without causing a splash

 

     

SWIM DOWN

 

Silent ‘stealth’ swimming

 

5 mins

 

 

 

 

 

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