Friday, December 31, 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- swim easy freestyle br 3/breaststroke pull with free kick- by 25's
1:00 rest
3 x 5 minute kicks @ 1:00 rest - increase your effort with each one, so #3 is all out FAST
#1- w/board
#2- on back
#3- w/board
1:00 rest
With fins...
FLY DRILLING
- sneak attack breathing drill
- sneak attack drill, add regular armstroke when breathing
- swim regular fly
That's all for 2010! Regular schedule resumes on Monday, January 3. Enjoy the rest of your time off, make sure you're ready for school to start back up, and get excited for an outstanding 2011 with SMAC! Have a great day!