SKILLS SUNDAY     + fins

Streamlining

• 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