Tuesday, December 21, 2010

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
6 sets of:
:20 FAST vertical dolphin kick at the wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST on back @ 1:00- good dolphin kick underwater here
:20 FAST vertical breaststroke kick at wall with arms folded across your shoulders
:10 rest
1 x 25 kick FAST free on back @ 1:00- good underwater dolphin kick!
1 x 100 kick FAST with boards @ 3:00 - odd sets free kick, even sets breaststroke kick
No rest between sets, check HR after 6th set
After last round of kicking...
8 x 50 pull free br 3/5 by 25's @ 1:20
1:00 rest, check HR
Finish up with...
Fly drilling with fins-
4 x 25 fly kick on side
6 x 25 "blow it out the back" fly drill
4 x 25 snow angel fly drill
6 x25 swim fly- remember, two kicks for each stroke
Enjoy your time off from school! Holiday schedule starts tomorrow, see everybody at 8 a.m. Have a great day!