Tuesday, February 22, 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
8 x 25 @ 1:00 as follows:
odds- kick on back with FAST underwater dolphin kick to 5 yards
evens- breast pull with free kick drill
1 x 200 swim IM, 50 of each stroke, 2nd 25 is FASTER than the 1st 25
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST free with boards
evens- kick FAST breaststroke with boars
1 x 300 swim backstroke with legal flip turns throughout! Be sure to have a FAST dolphin kick underwater off of each turn to at least 5 yards!
1:00 rest, check HR for :06
8 x 25 @ 1:00 as follows:
odds- kick FAST choice on back with super-FAST underwater dolphin kick to at least 5 yards
evens- ra2 la2 free drill
1 x 400 swim free as follows:
descend the first 3 x 100 to something juicy FAST (moderate, strong, FAST by 100's), then the 4th 100 is kick FAST free on back- all with FAST underwater dolphin kick to at least 5 yards!
1:00 rest, check HR for :06, then again one minute later ("OML")
With fins, finish up with...
FLY DRILLING:
-"blow it out the back"
- snow angel
- sneak attack breathing drill
- 3 kicks 1 pull
- swim regular fly
100 easy drill choice before you get out. Do an excellent job with your HW tonight & eat well. Have a great day!