Land Training:
Four laps of the building including stairs and balcony.
sports hall : lung / bunny hops/ squats and army crawl
lung/ bunny hops/ lung/ bunny hops
dance studio:
abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits
Warm up: Snorkel and fins
4x100 fc on 2.15
25 as Rotation kick/ doggie paddle / catch up / swim
8x50 fly kick w/fins on 1.20
as 25s kick on front hand by side / kick on back streamline
technique set: FC
200 fc swim perfect technique
8x25 w/pad doggie paddle ( getting a feel for the under water on fc)
200 perfect technique w/pad fc swim
8x 25 catch- up hold for 6 kicks
200 perfect technique fc swim
fc turns - getting off the wall fast tight streamline
100 easy back swim
comment:
Spent longer on the land training today due to flexibility issues, i need to fix there flexibility because it is not great. this is going to take some time seeing as the boys are really struggling with it.
I have noticed that all of them are getting stronger in the water, which is great they are managing faster send offs and there technique is improving
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