Wednesday, December 8, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Work on flip turns
From mid-pool
- 6 somersaults forwards, blow air out through your nose
- 6 backwards somersaults, blow the air out through your nose
- swim in free, flip onto your back, push off on your back & breakout swimming backstroke (6)
- swim in free, flip onto your back, then push off on your back & roll onto your belly (6)
Kicking-
15 x 50 as follows:
2- kick easy/FAST by 25's on your back, @ 1:30
1- swim BIG negative split free br 3 @ 1:00
Finish up with...
Work on breaststroke pullouts
- remember, "as easy as 1-2-3"
- just one full pull & one kick under water
If there is time...
Work on starts
Do an excellent job with your HW tonight. Have a great day!