Tuesday, February 15, 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
3 sets of:
6 x 25 @ 1:00-
odds- breast pull with free kick, head down as hands go back to the front
evens- kick FAST on back with FAST underwater dolphin kick to at least 5 yards!
1 x 50 swim swim/kick breaststroke by 25's (kick on back)
:10 FAST vertical dolphin kick at the wall (hands on shoulders)
1 x 50 swim BIG negative split free- FAST underwater dolphin kick off of each wall!
1:00 rest between sets.
Check HR for :06 after 3rd set, then get fins

With fins, butterfly drilling:
- streamlined contest
- "blow it out the back" drill
- "sneak attack breathing" drill, etc...
- after the series of "sneak attack" drills, take off fins for...
9 x 25 swim butterfly, desc 1-3 to all out FAST @ #3, 6 & 9
1:00 rest
Finish up with...
6 x 100 swim neg split freestyle br 3 @ 2:10 (will adjust interval as needed)
100 easy drill before you get out.
Do an excellent job on your HW tonight & remember to bring in your REPORT CARD so I can see how you're doing in school. Have a great day!