Thursday, January 6, 2011

SMAC- Silver
Get fins before you start

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
1 x 400- 50 drill/swim by 25's, 50 kick choice on back easy/FAST by 25's
1:00 rest, put fins on
KICKING-
With fins...
18 x 25 @ 1:00 as follows:
2- kick FAST on back with FAST dolphin kick underwater, blow the bubbles out through your nose!
1- swim FAST freestyle- be streamlined until you break out on top of the water!
1:00 rest after #18, check HR
Finish up with..
Breaststroke pullouts...
-remember, "as easy as 1-2-3"
- one BIG pull, one kick underwater
- head stays down until your hands come up under your face, then look up as you breask out
Easy 100 drill before you get out.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!