Friday, December 17, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Light kicking-
6 x 100 @ 3:00- 50 kick negative split, 50 drill/swim choice NO FREE
8 x 25 @ 1:00 kick on back 1/2 FAST 1/2 easy
1:00 rest, check HR
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater, then you must be breaking out on top of the surface
- try to breakout past the flags
Fly drilling with fins-
- fly kick on side
- ra2 la2 sw2
- blow it out the back
- snow angel
Work on starts before you go.
Get excited for the meet this weekend. Remember, if you race both days, NO WORKOUT FOR YOU ON MONDAY. Have a great day!