Wednesday, October 20, 2010

SMAC- Silver

200 easy swim freestyle with flipturns & tight streamlined pushoffs!
1:00 rest
Kicking-
6 sets of:
1 x 100 kick on back negative split- good underwater dolphin kicks here!
:10 rest
2 x 25 swim choice FAST @ :40- same stroke for both, change stroke by sets
1 x 50 kick FAST for time
:30 rest between sets, no more than that or else the previous set doesn't count!
Work on breaststroke pullouts- remember, "1-2-3"
100 easy drill before you go.
Do an excellent job on your HW tonight, remember to bring in your report cards for me to see. Have a great day!