Wednesday, January 19, 2011

SMAC- Silver
Nice job yesterday! Get fins before you start 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
3 sets of:
4 x 25 @ 1:00 kick FAST free with boards
1 x 150 swim negative split free br 3 @ 3:00
3 x 50 @ 1:30 kick on back desc 1-3 to all out FAST- great underwater dolphin kick off every wall!
No rest between sets. Check HR for :06 after 3rd set...
From the middle of the pool:
BREASTSTROKE PULLOUTS-
- remember, "as easy as 1-2-3;"
- 1 big pull & 1 big kick while you're underwater;
- head stays down until your hands pass underneath your face as they go to the surface of the water
- everybody does at least 6 pullouts
1:00 rest, put fins on
With fins:
FLY DRILLING:
- "blow it out the back;"
- "sneak attack" breathing drill;
- sneak attack breathing drill with full armstroke when breathing;
- regular butterfly swim
If there is time...
9 x 50 @ 1:30
1- swim free br 3, 2nd 25 is FAST
2- drill/swim fly by 25's- build the 2nd 25 (swim) to FAST
3- swim fly FAST/kick on back with arms toward ceiling - by 25's
take off fins
100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Remember to give the handout of events & warmup times to your parents. Have a great day!