Friday, December 24, 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
1 x 400 as follows:
50 swim swim/kick by 25's freestyle, 50 swim/kick by 25's NO FREESTYLE
1:00 rest, put fins on
With fins:
FLY DRILLING
- review "blow it out the back" & "sneak attack" drill
8 x 25 @ 1:00 kick FAST free on back with aggressive underwater dolphin kick to the flags!
Take fins off
BUCKET OF BALLS!!
Let's go through a game or to as quickly as we can, then finish up with...
KICKING-
2 sets of:
2 x 50 @ 1:45 kick on back free/breast by 25's
3 x 25 kick all out FAST @ 1:30
No rest between sets, check HR after 2nd set
Enjoy the holiday with your families. Remember, the workout for Monday and Tuesday will be 3-4:30 p.m. Have a great day!