Wednesday, January 26, 2011

SMAC- Silver

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 THE MEET-

• Too many DQ's;
• Review warmup- it's the same each day;
• Concentration in workout needs to be WAY BETTER;
• Invest in your swimming, rewards will be GREAT (ie, think personal growth, HIGH ACHIEVEMENT in competitive swimming, COLLEGE SWIMMING SCHOLARSHIP);
• Focus on doing things correctly, not haphazardly;
• Never mistake motion for action!

4 sets of:
4 x 25 kick FAST free with boards @ 1:00
1 x 50 kick FAST on back - different kick in each set - @ 2:00
1 x 100 swim negative split free br 3 - use your legs to get you going on the 2nd 50!
1:00 rest between sets.

Remember what we talked about today. Taking responsibility in any area of your life will result in great success! Do an excellent job on your HW tonight, be focused and ready to go tomorrow. Have a great day!