Tuesday, January 4, 2011

SMAC- Silver

300 swim easy freestyle with flip turns & tight, streamlined pushoffs!

200 reverse IM- each 50 is drill/kick on back by 25’s

1:00 rest

Work on breaststroke pullouts from mid-pool

· 1 BIG pull & 1 kick, all underwater

· Keep your head down until your hands come up past your face

· You should breakout PAST the flags

Kicking:

4 sets of:

2 x 75 kick on back/swim free br 3/kick on back (faster than 1^st 25 kick) by 25’s @ 2:00

4 x 25 kick FAST @ 1:00 (odd sets on back with FAST dolphin kick underwater as you push off the wall; even sets with a board, kick breaststroke)

1 x 100 swim negative split freestyle br 3- big, juicy kick on the 2^nd 50

1:00 rest between sets. After 4^th set, 1:00 extra rest, then…

1 x 100 kick FAST free for time on back (with good backstroke flip turns!)

Finish up with…

15 x 50 @ 1:20 in sets of 3 as follows:

1&2- swim IM order by 25’s; #3- swim negative split backstroke