Monday, October 18, 2010

SMAC- Silver

200 easy swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall, then...
2 x 50 kick IM order by 25's on back @ :10 rest
1 x 50 swim negative split free br 3
No rest between sets, check HR after last set, then go get fins for fly drilling
With fins...
Fly drilling-
talk about ra2 la2 fly drill with 2nd arm at side
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!