Pre-Set
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- Have the spread out throughout the lane. - Have them stand side by side in pair like this lane rope --> ====+=====+==== swimmer = x ===+=====+=====+===== x x x x x x x x ===+=====+=====+===== - then tell them to do a flip turn at the same time and pretend to push off a wall as fast as they can.(there is no wall that they push off of.) - after they flip they do 5 meters of fast underwater dolphin kick. - if there is room, repeat. If not then move back as then repeat. - you are the one that tells them to go each time. *PURPOSE* by haveing them flipping w/o a wall will work on 2 things: 1) if they miss the wall then they will recover and keep on going without thinking. it's like programming it into there brains. 2)a faster flip turn. some swimmers, after their legs go over, they hesitate and look for the wall then push off. This drill is suppose to encourage them to flip, legs come over, and push. No pause in the process.
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this should take about 5-8 minutes but no more than 10.
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