Tuesday, September 28, 2010

SMAC- Silver

200 swim easy freestyle- breathing every 3 strokes, with good flip turns & streamlined pushoffs!
1:00 rest
Review breaststroke pullouts (6 x 50 drill/swim breaststroke)
Kicking- talk about the importance of explosive underwater dolphin kick to the breakout (12 x 50 kick, moderate/FAST by 25's - 2 on back, 1 with board)
Quick interval set (9 x 75 swim free br 3 - will give out intervals)
With fins: fly drilling (with the Platinum & Gold groups):
3 things to remember-

• breathe at the front of the stroke so you can get your head down BEFORE your hands come around at the end of the stroke;
• 2 dolphin kicks for every stroke
• when your hands go in the water, your hips come up in the water

100 easy drill before you get out. Do an excellent job with your HW tonight, remember what we talked about today for the butterfly. Have a great day!