Wednesday, February 2, 2011

SMAC- Silver
Good job yesterday, keep up the good work!

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, 5 sets of:
1 x 25 @ 1:00 kick on back with FAST underwater dolphin kick past the flags
3 x 25 @ 1:00 fly - #1 is "sneak attack" breathing; #2 is "sneak attack" breathing with full arm stroke; #3 is swim regular fly
2 x 50 kick FAST @ 1:30 - remember, FAST underwater dolphin kick off of each wall & the turn, too!
1:00 rest after 5th set, check HR for :06 & then take fins off
Talk quickly about "reading the clock," the key to interval training in swimming!!
3 sets of:
3 x 50 swim/kick on back by 25's - I will give each lane their interval for these 50's
1 x 200 swim negative split freestyle- remember, "negative split" means the second half is FASTER than the first half- use your kick to do this!. Breathe every 3 strokes ("br 3") for the entire 200 free
1:00 rest between each set, check your HR for :06 after each 200 free
100 easy drill before you get out.
Do an outstanding 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!