Friday, November 5, 2010

SMAC- Silver

200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
With fins...
8 x 25 @ 1:00 kick on back with EXPLOSIVE underwater dolphin kick to the breakout
More work on fly drilling
-1/2 fly pull
- snow angel
- lift & drop drill
1:00 rest, take off fins
3 x 5-minute swims @ 6:00 (free), descend 1-3 to what you can- flip turns every turn, or we'll start over!
Work on breaststroke pullouts until 6:30
Do an excellent job on your HW this weekend, don't wait for Sunday Night to start it! Remember to have your parents email me by Saturday at noon if you want to swim in the meet. Have a great day!