Friday, October 22, 2010

SMAC- Silver

200 swim freestyle with flipturns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
With boards, 24 x 25 in 4 sets of 6 as follows:
1- moderate
2- strong
3- all out FAST
6 of each stroke; vertical dolphin kick at the wall between 25's, hands across your chest
1:00 rest after #24
3 x five minute swims (freestyle) @ 6:00, descend 1-3 to what you can
1:00 rest
Review breaststroke pullouts (remember, "as easy as 1-2-3")
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it all. Have a great day!