Tuesday, November 30, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight, steamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
With fins,
16 x 25 @ 1:15
2- breast pull w/free kick
2- kick FAST on back with smoking FAST underwater dolphin kick
1:00 rest, take off fins
Work on breaststroke pullouts, then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:15
1 x 100 kick FAST free w/boards @ 3:00 - get your time!
No rest between sets.
If there is time...
Work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!