Max Cristofori, Head Age Group Coach, Swim Atlanta – Midway
10&U Set for [BB-AAAA 10&U’s]
WARM UP AND ENGAGEMENT
1 X 75 2:30
[25 DOLPHIN DIVES, 25 SCULL, 25 BK/FR COMBO DRILL]
1 X 25 FL SPRINT 1:00
[OTB AND FINISH TO THE FEET]
1 X 75 2:30
[25 ROTISSERIE DOLPHIN KICK, 25 SL JUMP, 25 BR/FL COMBO DRILL]
1 X 25 BK SPRINT 1:00
[GUTTER START + FINISH TO THE FEET]
KICK SET – TITANIC KICK SET
1 X 100 BK K IN SL 2:15
[SHIP IS IN ORDER AND ON A LONG JOURNEY]
2 X 50 BK K IN L POS 1:15
[1 ARM UP IN THE ARM, OTHER BY THEIR HEAD, SHIP IS RUNNING INTO SOME CHOPPY WATER – URGENCY IS NEEDED IN KICKING]
4 X 25 BK K IN SAILBOAT :50
[BOTH ARMS IN STREAMLINE IN THE AIR, SHIP IS SINKING, KICK AS HARD AS POSSIBLE]
2:00 PUT ON FINS – THE SHIP HAS SUNK
4 X 25 FL K W SNORK IN SL :35
[ON THE LIFEBOATS]
2 X 50 FL K ON RHL/LHL 1:05
[LOOKING FOR HELP IN BOTH DIRECTIONS]
1 X 100 FL K ON BK 2:00
[HELICOPTER SAVES THE DAY]
DRILL SET AND TEACHING POINTS
[TEACHING TO GET THE PINKY THROUGH THE WATER]
4 X 25 LONG ARM BK DRILL :45
4 X 25 SAR/SAL BK :45
4 X 25 3R3L BK :45
4 X 25 6K SWITCH BK :40
[PINKY CHOP!]
1:00 REST EXPLAIN FLY DRILLS
[TEACHING THE TIMING OF THE KICK WITH THE ARMS]
4 X 25 HL BD BEO FLY K :45
[HEAD LEAD, BODY DOLPHIN, BREATHE EVERY OTHER, 1-2-3-BREATHE ON THE UP KICK]
4 X 25 POS 11 FLY K :45
[ARMS IN AN 11 POSITION]
4 X 25 RA/LA FLY :45
[RIGHT ARM / LEFT ARM]
4 X 25 333 FLY :40
SWIM SET AND PUT IT ALL TOGETHER
2X
6 X 25 FLY/FR :35
[2+4+5 -> FR, 4 UW BDS THEN 5 CYCLES FLY INTO FREE, THINK OF THE TIMING OF THE KICK FOR THE 5 CYCLES OF FLY – PERFECT!]
2 X 75 BK 1:30
[50 STEADY KICK, THEN FOCUSING ON KICKING HARD IN THE LAST 25]
3 X 50 FR/FLY 1:10
[25/25 – 2ND 25 FLY TRYING TO WATCH KICKING MOTIONS AND HEAD POSITION]
1 X 150 BK 3:00
[NAIL EVERY FLIP TURN, 3-4 BD OFF EACH WALL!]
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