Monday, January 10, 2011

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined dolphin kicks off every turn!
200 reverse IM- each 50 is drill/kick on your back by 25's
1:00 rest

Kicking-

8 x 25 @ 1:00 kick choice on back with FAST underwater dolphin kick off of every wall!
4 x 75 @ 2:00- swim free/kick free on back/swim choice by 25's
4 x 75 @ 2:30- kick free with board/swim free/kick breast with board
4 x 75 kick @ 3:00- all FAST free with boards
1:00 rest, check HR

Finish up with...
Breaststroke pullouts from mid-pool
- remember, "as easy as 1-2-3!"
- one pull & one kick underwater
- keep your head down until your hands pass under your face on their way to break the surface of the water
- everybody should do at least 8 pullouts

100 easy drill before you get out

Do an excellent job on your HW tonight & get excited for the meet. Have a great day!