Thursday, March 10, 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 50 @@ 1:30
odds- drill/swim dist per stroke by 25's NO FREE
evens- kick neg split on back with FAST underwater dolphin kick to 5 yards!
After #8, continue right into...
1 x 300- 50 swim neg split free br 3, 50 swim backstroke- flip turns & 5 yard breakouts throughout the entire 300!
:30 rest
1 x 200- 100 swim IM, 100 drill/swim by 25's NO FREE, build the swim 25's to FAST!
:30 rest
12 x 25 @ 1:00 as follows:
odds- swim choice build to FAST finish
evens- kick FAST on back with FAST underwater dolphin kick to 5 yards!
1:00 rest, check HR for :06 after #12
From mid-pool, finish up with...
IM turns, be sure to include back to breast so you can work on your breaststroke pullouts!
100 easy drill before you get out. Do an excellent job on your HW tonight & get excited for the meet! Have a great day!