Being half term there were fewer swimmer: eleven rather than nineteen or more. These swimmers will get a head start of fly kick and butterfly from this week’s sessions.
- Take swimmers through the dolphin kick, from the hips. I used the illustration from David Guzman’s Swim Skills book.
- Rest your hands on a noodle and do this by the edge of the pool.
- Scull and fly kick
- Lie on the side of the pool, head over the edge: 1:wrist, 2:raise arm, 3:bring it over.
Warm-up (200m)
- 200m FS as 50m Swim, Kick, Pull, Swim
Technical Block (200m)
- Demo: Fly kick on the side of the pool. Which they did.
- Demo: Lie on the side of the pool, head over the edge: 1:wrist, 2:raise arm, 3:bring it over. Which they did. (I should emphasis that the wrist should trigger lifting the head to breathe).
- Demo: Fly kick with noodle. Which they did.
- Fly kick on the front with a noodle 50m
- Fly Kick from BC, to Side to front to end 50m
- Fly Kick from BC, to Side to front to end 50m
- Fly single arm forward, swap every five kicks, 50m
Recovery: 200m FS
I asked them about physical intelligence and was delighted with the responses: understanding, smart, moving, all sports.
Set 1 (200m) with fins
- 2 x 25m Fly Single Arm
- 2 x 25m Fly 1+1+1 L.C.
- 2 x 25m Fly 2+2+2 L.C.
- 2 x 25m Fly Biondi L.C.
Recovery: 100m BK
Set 2 (200m) (All with fins)
- 2 x 25m Max UW (Fly single arm to breathe). A couple got all the way twice, all made it further.
- 2 x 25m Fly with pull-buoy
- 2 x 25m Fly + FC kick
- Dive 2 x 25m Fly
Recovery: 200m IM As FLY SINGLE ARM >
Swim Down (100m). Finished there with the east front crawl to end.
TOTAL: 1300m
Timing was close, with a few extended demos and discussions. Having an attentive assistant to set them off, and add comments worked effectively. A few more swimmers will show enough improvement to their fly kick And butterfly to get PBs at the end of November for swims with underwater fly kick, as well as IM.
