Wednesday, December 1, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Kicking-
3 sets of:
4 x 25 @ 1:15 kick on back with FAST underwater dolphin kicks to the breakout, then kick FAST to the end (odd 25's-kick is free, even 25's-kick is breast)
1 x 200 kick negative split with board- 2nd 100 is FAST free kick
:30 rest between sets; check HR for :06 after 3rd set
Work on butterfly drills-
With fins:
6 x 25 snow angel fly drill @ 1:00
4 x 50 @ 1:30- 25 ra2 la2 sw2 fly (straight arm on recovery), then 25 fly kick on side
6 x 25 @ 1:00- 3 kicks 1 pull butterfly
Take fins off
8 x 50 @ 2:00-
1&2- 25 "blow it out the back" fly drill, 25 swim free br 3
3&4- 25 swim fly, 25 kick choice on back FAST
If there is time, work on starts
Do an excellent job on your HW tonight, make sure your parents know about the meet. Have a great day!