Monday, January 17, 2011

SMAC- Silver
You'll need boards 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
KICKING-
4 x 25 kick FAST with boards @ 1:00
2 x 25 kick FAST on back @ 1:00- smoking FAST underwater dolphin kick off the wall!
2 x 25 kick FAST with boards @ 1:00
4 x 25 kick FAST on back with smoking FAST underwater dolphin kick off the wall, all @ 1:00
1:00 rest, check HR for :06
3 sets of:
4 x 50 @ 1:30- 25 breast pull w/free kick - continuous turnover here! 25 fly kick on side
4 x 25 @ 1:00- breast kick w/board- feel head & torso pop up just before each kick, then look at bottom of pool as you glide forward
1 x 100 kick on back, descend 1-3 to all out FAST (remember, FAST underwater dolphin kick off of each wall)
1:00 rest between sets.
Finish up with...
12 x 50 @ 1:05 as follows:
1- swim neg split free br 3
2- swim free br 3/NO FREE by 25's
3- swim free br 3/kick choice on back
Check HR for :06 after #12
If there is time...
Work on breaststroke pullouts from mid-pool
Easy 100 drill before you get out.
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Get excited for the meet & have a great day!