Thursday, November 4, 200

SMAC- Silver

200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on flip turns:
- the key is to blow the air slowly out your nose while you're underwater!
- forward somersaults, start by using your body & let your legs follow-don't cross your feet!
- backward somersaults, don't cross your feet, blow thew air out through your nose!
- from the middle of the pool: swimming free to back wdolphin kicks underwater
- swim free, flip onto back, twist onto belly & dolphin kick again before breaking out on your belly
Kicking:
8 sets of, last 4 on back:
1 x 50 kick neg split w/board @ 1:30 (or 1:45)
2 x 25 kick FAST @ 1:00- both must be the same stroke
Do an excellent job on your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!