Wednesday, November 10, 2010

SMAC- Silver
Good work yesterday on breaststroke

200 swim freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
8 x 25 @ 1:00, odds are ra2 la2 free; evens are kick FAST on back w/explosive underwater dolphin kick to the breakout, then free kick on back to the end
3 sets of:
4 x 25 kick FAST @ 1:00
1 x 75 swim free, build kick by 25's @ 1:30
2 x 75 swim/drill/swim by 25's @ 2:00 NO FREE
No rest between sets, check HR after 2ach set
After 3rd set, get fins
Work on butterfly breathing with fins
- dolphin kick on back, side & stomach
- "drift & breathe" drill
- "lift & drop in one motion" to breathe
- press shoulders & chest forward & down on recovery
If there is time, work on starts
Do an excellent job with your HW tonight, and remember to bring in your report cards so I can see how you're doing in school. Have a great day!