Wednesday, January 5, 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

Kicking:
3 sets of:
3 x 50 kick fly/breast by 25's @ 2:00- watch clock, make interval
1 x 100 kick free on back, 2nd 50 is all out FAST @ 3:00
6 x 25 @ 1:00-
odds- kick FAST free on back with FAST underwater dolphin kick off the wall
evens- swim FAST, IM order by set (1st set even 25's are fly; 2nd set even 25's are back; 3rd set even 25's are breaststroke)

After 3rd set, check HR; then...
1 x 450 swim as follows:
50 swim moderate free br 3
50 swim FASTER free br 3- big kick here
100 swim IM
2 times through (equals a 400), then after 2nd time through...
50 kick FAST choice with boards
1:00 rest

With fins, work on butterfly drills
Do an excellent job on your HW tonight, make sure you remind your parents to email me about the meet by TOMORROW. Have a great day!