Tuesday, November 2, 2010

SMAC- Silver

200 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Work on breaststroke pullouts
As easy as 1-2-3
Breast kick on back- keep knees even with body, drop feet down
Using the clock, 4 sets of:
2 x 75 @ 1:30- 50 swim neg split free br 3, 25 choice kick FAST on back
2 x 50 swim breast/back by 25's @ 1:10 (we'll adjust this interval if necessary)
No rest between sets, check HR after 4th set, then put fins on
With fins...
8 x 50 @ 1:30
25 dolphin kick on back with explosive underwater dolphin kick to the breakout
25 swim choice FAST
Check HR after #8 for :06
Do an excellent job on your HW tonight, remember to bring in your report cards for me to see. Have a great day!