Tuesday, November 16, 2010

SMAC- Silver
New butterfly drill today!

200 swim freestyle with flip turns & tight streamlined pushoffs!
100 reverse IM drill
KICKING:
18 x 25 @ 1:15 as follows:
1- kick FAST free on back with small FAST underwater dolphin kick off the wall to the surface
2- kick choice on back, also FAST, with same great underwater dolphin kick
3- choice drill NO FREE
1:00 rest
New butterfly drill: "blow it out the back"
- concentrate on fingertips pointing down as your hands pass under your body, accelerate your hands as they pass the end of your suit
- push hands as far back as you can - out of the water- then let them flop back down into the water
- keeping your hands in the water, bring them back under your body and all the way out in front of you, then repeat the drill
Finish up with...
2 x 300 swim as follows:
each 100 is 50 swim free br 3/5 by 50's, then 50 in main race stroke (MRS) negative split
:30 rest between 300's
Do an excellent job on your HW tonight and make sure you bring in your report cards so I can see how you're doing in school. Have a great day!