Thursday, February 3, 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
From the middle of the pool:
Work on breaststroke pullouts-
- remember, "as easy as 1-2-3!"
- one BIG pull & one kick underwater
- head stays down until after your hands pass under your face as they come up to break out
- everybody does at least 6 perfect pullouts!
KICKING-
5 sets of (even sets go 50's with boards):
2 x 75 swim IM order by 25's (NO FREE) @ 1:40, desc 1-2 to something juicy!
4 x 25 kick FAST on back @ 1:00- good underwater dolphin kick here! (go 3 x 50's with a board in 2nd & 4th sets @ 1:40, all FAST)
No rest between sets, check HR for :06 after 5th set.
If there is time...
1 x 300 swim negative split free breathing every 3 strokes
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. Have a great day!