Monday, September 27, 2010

SMAC- Silver

200 easy freestyle swim
100 reverse IM swim
1:00 rest
Review breaststroke pull with free kick drill (4 x 25 @ 1:30)
Kicking- talk about fly kick on side (4 x 25 @ 1:30):
-keep one hand on your belly, the other hand out in front;
-keep your head on the arm that is stretched out in front of you
-feel the kick come from your belly, like you were using a hula hoop
12 x 50 kick as follows:
2- fly kick on side/breast kick on back by 25's
2- fly kick on side/free kick on back by 25's
Talk about breaststroke pullouts - remember, "1-2-3"
Finish with 8 x 75 (if there is time, intervals 1:40/2:00/heads&tails):
breaststroke (with perfect pullout)/backstroke/free by 25's
Do an excellent job on your HW tonight. Have a great day!