Friday, January 14, 2011

SMAC- Silver
Get fins before you get in...

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
With fins, work on breaststroke drills:
- breast pull w/free kick
- breast pull w/dolph kick
- 2 breast/2 fly drill
8 x 25 @ 1:00 kick FAST free on back, with SUPER-ULTRA-FAST dolphin kick underwater when you push off!
1:00 rest, check HR, take off fins

4 sets of:
3 x 50 swim breaststroke descend 1-3 to all out FAST @ 1:45
4 x 25 kick FAST @ 1:00- odd sets on back, even sets with a board
1 x 50* swim free br 3 with STRONG negative split - that means BIG kick on the 2nd half
1:00 rest between sets, check HR after each set for :06
*- in 2nd set, go a 100 free; in 3rd set, go a 150 free; and in 4th set, go a 200 free, all br 3 the whole way!

Finish up with...
FLY DRILLING WITH FINS

100 easy drill before you get out. Do an excellent job with your HW this weekend, get excited for the meet next weekend. Have a great day!