Monday, November 8, 2010

SMAC- Silver
Welcome back Taylor & Zack!

200 swim freestyle
100 reverse IM drill
1:00 rest
Kicking-
Work on breaststroke kick on back- drop feet down (don't let knees break the surface of the water!), then whip them out & around; really squeeze your feet together at the end of the kick (letting your bum come up to the surface)
3 sets of:
"Locomotive" kick drill (for 3:00)- w/boards: breaststroke kick while kicking easy; whenever Maureen says, "ready GO!" start kicking FAST (Maureen's choice of stroke)! When Maureen says, "ready STOP" resume breaststroke kick with the board.
1 x 100 IM swim, get your time & descend 1-3 to what you can; #3 should be juicy!
1:00 rest after each 100 IM
Finish up with...
work on flip turns- make sure they're doing dolphin kick as soon as they push off the wall.
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!