Thursday, February 10, 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 75 as follows:
1- 50 ra2 la2 free drill, 25 kick free on back- build to FAST @ 1:45
2- swim free br 3, except 2nd 25 is with BIG 6 beat kick & br 5 @ 1:15
3- drill/swim/drill by 25's in favorite stroke NO FREE @ 1:45
1:00 rest, check your HR for :06
1 x 75 easy choice drill back to the starting end
1:00 rest, check HR again for :06
With fins:
15 x 50 swim desc 1-3 @ 1:30, so #3 in each set is FAST
odd sets of 3 are free, even sets of 3 are in Main Race Stroke ("M-R-S")

If there is time after #15, work on breaststroke pullouts.

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, have a great day!