Monday, November 29, 2010

SMAC- Silver

300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
3 sets of:
1 x 100 @ 2:30 kick with board - odd 25's are FAST free, even 25's are breaststroke, squeeze feet together & get your bum up to the surface of the water at the end of the kick
4 x 25 @ 1:00 choice kick FAST on back - very aggressive dolphin kick underwater past the flags on every 25
After 3rd set...
1 x 400 IM as follows:
each 100 is 50 swim, 50 kick - negative split each 50
1:00 rest
Finish up with...
WORK ON BREASTSTROKE PULLOUTS
- remember, "as easy as 1-2-3"
- from the middle of the pool, do a turn & perfect pullout past the flags
Do an excellent job with your HW tonight, eat well & drink lots of water. Have a great day!