BEAR SWIMMING Workout 022113

Dryland and Stretching on deck, Warmup 3,2,1 : 300 swim choice, 200 pull, 100 kick. We are going to work on Butterfly today.The 3 most important elements of Fly are #1 body position,#2 Arms,#3 Kick. For body position we will work on our "butterfly float", this involves: Posture,balance,and you're aquatic line. Butterfly is a "Rythm stroke" not a "power stroke" says Richard Quick. One effective change that we are going to incorporate is bringing the arms up the side of the body in the "angel sweep" motion instead of up and out.The chest face and arms should hit the water at the same time-going up and down as little as possible,the emphasis should be on moving forward. Make sure all energy is flowing through the legs. 2 lever fly as described by Bill boomer is : front = motor, rear works off of the hip joint. There is a coil available at the neck and hip ,by growing the neck at the "monkey bump" as far from the top of the spine as possible.Drill to follow: 4 butterfly kick undulations then 1 stroke,repeat for 2 laps emphasizing arm lead,body undulation,angel drill back to the line."ride the line",do not drive down-move forward only."Throw arms away",arms up then reach head forward. 2 x 50 butterfly with flutter kick,2 x 50 butterfly seperation drill. Main set : 20 x 50 's ordered like this : 4 groups of 5 the order is burst,build,fast, easy,fast ,we will go through the strokes in order. Kick set : 500 -1/2 flutter,1/2 dolphin. , Hypoxic set : 2 x 50 , 300 warm down