Wednesday, December 22, 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
16 x 50 @ 1:30 as follows:
1-4 25 catchup free drill, 25 kick free on back build to FAST
5-8 25 swim free br 3, 25 breast pull w/free kick
9-12 25 swim breaststroke build to FAST, 25 snow angel fly drill
13-16 25 swim fly br 1/1, 25 kick FAST free on back- good underwater dolphin kick here
1:00 rest, check HR
1 x 400 as follows:
odd 50's are swim IM order/free by 25's
even 50's are kick easy/FAST breaststroke by 25's with a board
1:00 rest, check HR again
With fins,
4 x 25 kick FAST free on back with good underwater dolphin kick @ 1:00
4 x 50 - 25 "blow it out the back" fly drill, 25 fly kick on side
4 x 25 @ 1:00 kick FAST free on back w/arms toward the ceiling- good underwater dolphin kick here!
4 x 50 - 25 ra2 la2 fly drill, 25 fly kick on side
4 x 25 kick FAST dolphin kick on back @ 1:00
4 x 50- 25 3 kicks 1 pull fly- sneak that breath in! - then 25 fly kick on side
4 x 25 swim FAST fly @ 1:00
Enjoy your time off from school, be good to your parents and don't drive them crazy- remember, they can always change their minds & give you COAL. Have a great day!