Monday, December 13, 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
3 sets of:
3 x 50 kick on back easy/FAST by 25's @ 2:00 (2nd set is with boards)
1 x 100 @ 3:00 IM swim - get your time and descend that time 1-3, so the 3rd 100 (in the third set) is all out FAST
No rest between sets. After 3rd set, check HR for :06, then continue right into...
1 x 300 kick on back - negative split each 100, have FAST underwater dolphin kicks off of each turn
1:00 rest
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- only ONE PULL and ONE KICK underwater
- you should breakout PAST the flags
If there is time, work on starts.
Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!