Tuesday, January 11, 2011

SMAC- Silver
Get fins before you get in...

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
With fins, work on fly drilling-
- fly kick on side
- "sneak attack" breathing drill
- "sneak attack" breathing drill with full armstroke when breathing
- swim regular fly
Take off fins...
4 sets of:
1 x 100 swim @ 2:00- 75 free br 3, 25 NO FREE in 1st set, then 50/50, then 25/75; swim IM in 4th set
4 x 25 kick FAST on back @ 1:00- focus on FAST, SMALL dolphin kick underwater when you push off the wall
No rest between sets; after 4th set...
1 x 100 easy choice drill
1:00 rest
1 x 100 kick all out FAST for time on back
100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents about the meeting tonight (right after workout). Have a great day!