Monday, November 15, 2010

SMAC- Silver
We'll be making some changes to the warmup after the meet this coming weekend!

200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
8 sets of-
:20 FAST vertical dolphin kick
:10 rest- get boards...
1 x 25* kick FAST free w/board @ 1:00
*when finished with the 25, put board up and do FAST vertical dolphin kick until the 1:00 is up; then...
1 x 50* @ 2:00 kick on back - 25 breast, 25 free - both FAST
*again, FAST vertical dolphin kick after the 50 until your 2:00 are up, then...
1 x 25 kick FAST breaststroke w/board @ 1:00
NO REST between sets, except- after 4th set, go 1 x 300 swim free br 3, neg split each 100; after 8th set, go 1 x 300 swim backstroke, neg split each 100
Do an excellent job with your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!