Wednesday, January 12, 2011

SMAC- Silver
Get fins before you start the warmup...

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

Talk about breaststroke pull; then...
With fins:
4 sets of:
4 x 25 breaststroke pull w/free kick @ 1:00
3 x 50 @ 1:45 as follows-

• 25 kick on back with FAST underwater dolphin kick right off the wall; once you break out on top of the water, hold your arms up (streamlined) towards the ceiling; when you see the flags, do your backstroke stroke count & flip turn;
• 2nd 25 is fly kick on side

No rest between sets; check you HR after 4th set for :06, then take fins off

Talk about breaststroke pullouts:
- remember, "as easy as 1-2-3"
- one pull & one kick underwater
- head stays down until your hands pass underneath your face as you start to breakout


Finish up with:
4 sets of:
3 x 50 @ 1:30 (@ 1:20, or even @ 1:15 if we can) 25 swim free br 3, 25 swim backstroke- good free to back flip turn here!
4 x 25 swim FAST breaststroke @ 1:00- excellent breakouts & turnover here!
1 x 50 kick FAST breaststroke w/boards
1:00 rest between sets.

100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to take a handout from last night's meeting for your parents. Have a great day!