Wednesday, February 9, 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
6 x 50 swim/drill by 25's @ 1:00- odds free, evens NO FREE
KICKING-
With boards, 6 sets of:
1 x 25 kick breaststroke @ 1:00
1 x 25 kick fly @ 1:00
1 x 50 kick FAST free @ 1:45
No rest between sets, check HR after 6th set for :06
FLY DRILLING WITH FINS
- "blow it out the back"
- "sneak attack breathing"
- "sneak attack" with full arm stroke
- 3 kicks 1 pull
- regular swim fly
- all with tight streamlined pushoffs underwater past the flags!
Take off fins, then...
Warmdown with 1 x 100 drill choice
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. Get excited for the meet this weekend, have a great day!