Monday, February 7, 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-
4 sets of:
1 x 100 kick free on back with FAST underwater dolphin kick off of each wall (turn), and do your backstroke flip turns at each turn as well- @ 3:00
4 x 25 kick FAST with boards @ 1:00- one set free, one set breast, 1 set fly, last set free again
2 x 50 @ 1:15 swim STRONG negative split free breathing every 3 strokes
No rest between sets, check HR after 4th set.
If there is time...
BREASTSTROKE PULLOUTS from the middle of the pool
Do an excellent job on your HW tonight, remember to bring in your REPORT CARDS so I can see how you're doing in school. Get excited for the meet this weekend, have a great day!