Friday, January 21, 2011

SMAC- Silver
Concentrate on GREAT turns today!

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

4 x 150 @ 3:30 as follows:
#1- 50 fist free drill br 3, 100 kick on back with FAST underwater dolphin kick when you push off
#2- 50 swim neg split free br 3, 50 kick on back with FAST underwater dolphin kick when you push off the wall, 50 breast pull with free kick
#3- 100 swim neg split free br 3, 50 drill/swim breaststroke by 25's
#4- swim neg split free br 3 with FAST underwater dolphin kick when you pushn off of each turn
1:00 rest, check HR for :06

12 x 50 @ 1:10 as follows, in sets of 3:
1&2- swim free br 3 with PERFECT flip turn & streamlined pushoff
3- swim free/NO FREE by 25's- same great turn here, whether it's free to back, or free to breast or free to fly
1:00 rest, check HR again

From mid-pool:
Work on breaststroke pullouts-
-remember, they're "as easy as 1-2-3;"
- one big pull & one big kick underwater;
- head stays down until your hands pass under your face as they go towards the surface of the water
- everybody does at least 6 turns with breaststroke pullouts

100 easy drill before you get out.
Eat well tonight & get excited for the meet! Remember to bring your school books so you can do HW between events. Have a great day!