Tuesday, October 12, 2010

SMAC- Silver

200 swim easy freestyle with flip turns & tight, streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking-
3 sets of:
2 x 75 kick @ 2:00, 2nd 25 is FAST
2 x 75 kick @ 2:00, 1st & 3rd 25's are FAST
50 easy drill choice
2 x 75 kick @ 2:00 all FAST
1:00 rest between sets. 1 set with board, 1 set on back, 1 set choice
Get fins after 3rd set...
Fly drilling
Concentrate on keeping your feet & knees together as you kick
Two kicks for each stroke
"Head goes down before your hands come around"
Do an excellent job on your HW tonight, remember to bring in your report cards. Have a great day!