Tuesday, February 1, 2011

SMAC- Silver
Get fins before you get in today!

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
With fins:
BUTTERFLY DRILLING-

• Vertical dolphin kick;
• "Sneak attack" breathing drill;
• "Sneak attack" breathing drill with full armstroke;
• "Blow it out the back" drill;
• 3 kicks 1 stroke fly drill;
• Swim regular fly- 2 kicks for each stroke!

Fins off...

3 sets of:
3 x 50 swim negative split free br 3 @ 1:15 (or @ 1:30)
6 x 25 @ 1:00 as follows:
odds- swim FAST butterfly with FAST underwater dolphin kick off the wall
evens- kick FAST on back with FAST underwater dolphin kick off the wall
1 x 100 kick FAST free with boards
1:00 rest between sets, check HR for :06 after each 100 kick

With fins, finish up with...
16 x 25 @ 1:15 as follows (4 sets of 4 x 25):
1- 1/2 swim FAST, 1/2 drill (same stroke for entire 25);
2- swim build to FAST finish;
3- all drill
4- all swim FAST
No rest between sets of 4; odd sets of 4 are free, even sets of 4 are your choice (same stroke for all 4 x 25's)
After 4th set, 100 easy drill before you get out.

Do an excellent job on your HW tonight, and REMEMBER TO BRING IN YOUR REPORT CARDS so I can see how you're doing in school. Have a great day!