Friday, January 7, 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

KICKING-
3 sets of:
1 x 100 50 ra2 la2 free drill, 50 kick on back easy/FAST by 25's @ 3:00
1 x 100 kick free on back easy/FAST by 50's @ 3:00
6 x 25 kick FAST with boards @ 1:00 (1st round free, 2nd round breast, 3rd round choice)
No rest between sets.
1:00 rest after 3rd set, check HR

With fins, FLY DRILLING
- dolphin kick on side
- "sneak attack" drill
- "sneak attack" drill with full stroke cycle when breathing
- swim regular butterfly

100 easy drill before you go. Do an excellent job on your HW this weekend. Hopefully I'll see everybody at the college meet tomorrow. Have a great day!