Friday, October 8, 2010

SMAC- Silver

200 swim easy freestyle- great turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Work more on flip turns...
9 x 50 @ 2:00
2- catchup free drill/flip turn onto back/6 kicks 1 stroke backstroke
1- swim free br 3/flip turn onto back/swim backstroke with head back (chin up)
1:00 rest
From the flags:
10 flip turns- everybody goes 5 from belly to back, then 5 regular - BLOW SMALL BUBBLES OUT THROUGH YOUR NOSE!
1:00 rest
KICKING:
6 sets of (2 sets on back, 1 set with board- 2x):
2 x 75 kick IM order (fly/breast/free on back by 25's) @ 1:45 & 2:15
2 x 50 kick free moderate/FAST by 25's @ 1:45 & 2:15
No rest between sets.
Work on starts after the kicking if there is time
Do an excellent job on your HW this weekend, don't leave it all for Sunday Night. Have a great day!