Friday, October 15, 2010

SMAC- Silver

200 swim easy freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Review flip turns (BLOW SMALL BUBBLES OUT YOUR NOSE!):
6- swim in free, flip onto back, pushoff on back & breakout swimming backstroke
6- swim in free, flip onto back, pushoff on back, twist onto belly, breakout swimming freestyle
Kicking:
Stay on the right side of the lane at all times ("circle swim")!!
6 times, all on :10 rest
1 x 75 kick IM order on back (fly/breast/free by 25's)
1 x 50 kick free on back easy/FAST by 25's
1 x 25 LUNGBUSTER - as far as you can streamlined dolphin kick underwater NO BREATHING!!
After 6th set, check HR for :06
With fins, butterfly drills:

• ra2 la2 fly- breathe to the front on the first stroke to each side
• 3 kicks 1 pull butterfly - be deleiberate, breathe as soon as your hands start pulling back
• fly pull with free kick

If there is time, work on starts from the blocks.

Do an excellent job with your HW this weekend- don't wait until Sunday Night to start it! More kicking & fly drilling next week. Have a great day!