Thursday, March 3, 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
10 x 25 @ 1:00-
odds- 2 kicks 1 pull breaststroke, head DOWN at the end of each stroke
evens- kick FAST free on back with FAST underwater dolphin kick to 5 yards!
4 sets of:
1 x 50 swim back/breast by 25's @ 1:30
1 x 50 kick FAST with boards @ 1:30 (odd sets free, even sets breast)
1 x 50 swim BIG negative split freestyle br 3 @ 1:30
2 x 25 kick all out FAST for time @ 1:00- #1 is dolphin kick, #2 is free
No rest between sets; after 4th set, check HR
If there is time...
From mid-pool, work on backstroke flip turns- be sure to dolphin kick off the wall to 5 yards!
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!