Thursday, January 20, 2011

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
6 x 100 @ 3:00 as follows:
odds- 25 ra2 la2 free, 25 breast pull w/free kick- continuous turnover on the breaststroke drill
evens- kick on back with FAST underwater dolphin kick off of every wall!
1:00 rest after #6, check HR
From mid-pool...
Work on turns for the meet:
Flip turns- 4 free to back, then 4 free to free
Breaststroke- two hand touch open turn with a "restaurant quality" breakout (remember, breakouts are "as easy as 1-2-3"
Backstroke- get stroke count from the flags to the wall (they should be swimming FAST when they get their stroke count), then regular backstroke flip turn (remember, turning action must be "continuous")
After everybody goes at least 8 free turns (as above) and 6 breakouts & 8 back turns, if there is time...
With fins:
12 x 25 @ 1:15
odds- choice of drill
evens- swim FAST - same stroke as 25 drill, can switch strokes after every 4th 25
Reminder: anybody swimming in the meet, check with me to make sure I gave them their events & warmup times. Have a great day!