Thursday, January 13, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM
1:00 rest

Review backstroke drills
- 6k1s
- double arm
- 1/2 ra 1/2 la

3 sets of:
4 x 25 6 kicks 1 stroke drill @ 1:00
3 x 50 swim backstroke desc 1-3 to all out FAST @ 1:45
1 x 100 kick FAST with boards
1:00 rest between sets, check HR after 3rd set

Finish up with...
Breaststroke pullouts from mid-pool

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