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
16 x 50 kick @ 1:45 as follows-
4 of each stroke, 2 with a board negative split, 2 kick FAST @ back
1:00 rest, get fins
With fins-
FLY DRILLING:
- "blow it out the back"
- sneak attack breathing
- sneak attach breathing with full armstroke
- 3 kicks 1 pull fly
- full stroke swim fly
1:00 rest- take fins off
If we have time...
Breaststroke pullouts from mid-pool

Do an excellent job on your HW tonight, don't take any chances that school will be closed tomorrow. Have a great day!