Wednesday, November 17, 2010

SMAC- Silver

200 swim freestyle with flip turns & tight, streamlined pushoffs!
100 reverse IM drill
1:00 rest
KICKING:
-review vertical dolphin kicking
-explain the notion of generating speed from your kick
-start several drills from mid-pool, using the kick to generate forward momentum
8 x 25 kick choice on back, FAST, @ 1:15, good underwater dolphin kick off the wall until you breakout
1:00 rest
Review breaststroke pullouts
- "as easy as 1-2-3!"
- head down until your hands come up under your face to breakout
- one pull, one kick underwater, that's all
12 x 50 @ 1:20, 25 swim breast with pullout, 25 catch-up free drill with BIG kick
Finish up with...
2 x 300 swim @ :20 rest as follows:
#1- 50 swim free br 3, 50 swim back - neg split each 50
#2- swim 3 consecutive 100 IM's, desc them 1-3 to what you can, #3 should b juicy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!