Friday, March 11, 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
2 sets of:
4 x 75 @ 2:15- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 breast kick on back
4 x 25 @ 1:00 kick on back- odds are free, evens are choice, both with FAST underwater dolphin kick to 5 yards off the wall!
1 x 150 swim as follows:
odd 25's are free br 3
even 25's are NO FREE build to FAST finish
1:00 rest between sets.
After 2nd set, check HR for :06
Finish up with...
8 turns from mid-pool, at least THREE are breaststroke, working on your breaststroke pullouts!
Everybody does two starts before you go.
Do an excellent job with your HW this weekend, get excited for the meet! Have a great day!