Thursday, February 24, 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
4 x 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 breast kick on back
8 x 25 @ 1:00 breast pull w/free kick- fast acceleration of your hands back to the front after ecah stroke, head looking down at the bottom of the pool at the end of each stroke
6 x 50 swim @ 1:30, descend 1-3 & 4-6; each 50 is breaststroke/choice by 25's- same stroke on 2nd 25 for 1-3, and then again for 4-6
1 x 400 kick on back- 50 moderate choice, 50 FAST breaststroke kick on abck
1:00 rest
From mid-pool:
Work on breaststroke turns & pullouts
Do an excellent job with your HW tonight, eat well & get to sleep as early as possible. Have a great day!