Thursday, December 2, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight streamlined flip turns
200 reverse IM- each 100 is drill/kick by 25's
1:00 rest
Work on flip turns in the middle of the pool
- 6 forward somersaults, keep your feet a shoulder's width apart
- 6 backward somersaults, blow the air slowly out through your nose
Eight "2-turn 50's" - starting from mid-pool, swim in & do a flip turn, swim all the way back down to the far end & do another flip turn, then swim back to the middle of the pool.
- while you're waiting to do your next 50, everybody does vertical dolphin kick FAST, with hands across your shoulders
Kicking-
3 sets of:
1 x 150 swim free/back-breast/free by 50's @ 3:15
2 x 25 kick FAST free w/board @ 1:00
No rest between sets.
Do an excellent job on your HW tonight. Tomorrow we'll work on starts at the end of workout. Have a great day!