Tuesday, October 19, 2010

SMAC- Silver

200 swim freestyle with flipturns & tight streamlined breakouts!
100 reverse IM drill
1:00 rest
8 x 50 kick on back as follows:
odds- IM order by 25's- build each 25 to all out FAST
evens- free negative split
1:00 rest, get fins
Butterfly drilling with fins
*let's try the ra2 la2 fly drill with the opposite arm at your side
Take off fins
Finish up with flip turns from the flags
Do an excellent job with your HW tonight, don't forget to bring in your report cards so I can see them. Have a great day!