Wednesday, October 27, 2010

SMAC- Silver
Great job on the fly drilling yesterday!

200 swim freestyle with flipturns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns...
- forward somersaults
- backwards somersaults
- free to back turns, work on the dolphin kick underwater!
- regular flip turns...keep working on the underwater dolphin kick
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:00 kick FAST w/boards
6 x 25 @ 1:15 kick on back, descend 1-3/4-6, excellent underwater dolphin kick off the wall!
1 x 100 swim negative split free br 3- get your time
1:00 rest between sets, check HR after each set for :06, then add a "zero" to that number.
If there is time...
work on breaststroke pullouts
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Tomorrow at 5:30 p.m. Have a great day!