Thursday, November 11, 2010

SMAC- Silver

200 swim easy freestyle
100 reverse IM drill
1:00 rest
8 sets of:
"IM" vertical kick- :20 fly, :20 breast, :20 free, all with arms folded across your shoulders
**2 forward somersaults
**2 backward somersaults
**all done one at a time, blow the air out through your nose SLOWLY for both
1 x 50 kick all out FAST
Start the next round once everybody has finished the 50 kick
1:00 rest after 8th set, check HR
Work on breaststroke pullouts
- remember, they're "as easy as 1-2-3!"
6 x 100 as follows:
25 breast drill (with perfect pullout!)
25 breast swim build to FAST (with perfect pullout, don't rush it just because you're trying to swim FAST)
50 swim neg split free br 3
:20 rest between each 100; check HR after #6
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. NO WORKOUT TOMORROW, enjoy your day off! See everybody on Monday!