Friday, October 29, 2010

SMAC- Silver
Get fins before you get in today!

200 swim easy freestyle with flipturns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest- put fins on
Kicking-
8 x 25 kick on back @ 1:00- dolphin kick off the wall until you breakout, then FAST free kick
Fly drilling-
streamlined dolphin kick on belly, get breath when needed
fly kick on belly, full fly stroke when breathing
swim fly, 2 kicks for each stroke
1:00 rest, take fins off
8 x 75 swim as follows-
25 swim choice NO FREE, 25 swim free br 3, 25 kick FAST on back
Check HR after #8, then, if there is time...
Work on starts!
Have a safe Halloween, be sure your HW is finished before you go Trick or Treating! Have a great day!