Tuesday, November 9, 2010

SMAC- Silver

200 easy swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM
1:00 rest
8 x 25 catchup free drill with overkick @ :45
8 x 50 @ 1:30- 25 swim free br 3, then 25 back drill- 1/2 ra 1/2 la
8 x 25 kick FAST on back - explosive underwater dolphin kick to the breakout, every time!
1:00 rest
BREASTSTROKE
-talk about "hands out, elbows in,"
-work on just the stroke while sitting on kickboard
-then work on 2k1p drill
Finish up with...
12 x 75 as follows (I'll give everybody their intervals):
2- swim free br 3, build kick by 25's, so 3rd 25 is an all out kick
2- swim/drill/swim breaststroke, by 25's
If there is time....
Work on starts before you go.
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!