Tuesday, November 23, 2010

SMAC- Silver

NEW WARMUP:
300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM - each 50 is drill/kick by 25's
1:00 rest
Get fins to work on fly drilling:
- dolphin kick on side
- ra2 la2 fly drill
- 3 kicks 1 pull fly
1:00 rest, take fins off
KICKING
3 sets of:
2 x 50 swim/kick by 25's free @ 1:30
4 x 25 kick FAST @ 1:00 - IM order by set
1 x 50 kick FAST for time
1:00 rest between sets, check HR for :06
Finish up with...
8 x 75 swim freestyle br 3- BIG 6 beat kick on 2nd 25; I'll give each lane their intervals
Do an excellent job with your HW tonight, make sure you've given your parents the schedule for the rest of the week. Have a great day!