Monday, February 21, 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

9 x 100 @ 2:30 as follows:
1- 50 catchup free drill with BIG kick, 50 choice drill NO FREE
2- 50 swim (same stroke as drilling above), 50 kick on back with 5 yard breakout & underwater dolphin kick
3- all kick with boards, descend 1-3, be sure to get time on each 100 - #3 should be juicy FAST!
1:00 rest

8 x 50 swim free br 3- we'll give each lane an interval they'll have to go on!!

If there is time, work on breast to free turns

Do an excellent job on your HW tonight, eat well and get to sleep as early as you can. Have a great day!