Thursday, December 30, 2010

SMAC- Silver

300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
- work on dolphin kicking, on back & side
- work on "sneak attack" breathing drill drill
- add arms, but continue with "sneak attack" breathing
1:00 rest, take fins off
9 x 100 as follows, all @ 3:00-
50 swim free br 3 with flip turn, then 50 swim fly*/kick free on back (by 25's), desc the 2nd 50 1-3 to all out smoking FAST
*Make sure you continue to breath like you do on the "sneak attack" drill while swimming the fly!
Finish with a 200 easy drill before you get out.
Remember, tomorrow's workout is from 8-9:30 a.m. Enjoy your time off from school, make sure you've done any HW you had over the break. Have a great day!