Thursday, March 31, 2011

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 100 is drill/kick on back by 25's
1:00 rest
BIG, JUICY, FROTHY SET HERE- make sure you're paying attention to the clock & reading the workout!
12 x 200 as follows (#'s 1 & 3 in each set are @ 4:30):
1- 50 drill, 50 swim dist per stroke, make sure you count your strokes (2 times through = 200)
2- 8 x 25 @ 1:00, odds are swim (NO FREE) build to FAST, evens are kick FAST on back (choice) with FAST underwater dolphin kick to at least 5 yards off the wall.
3- swim 150 yards freestyle, descending the 3 x 50's to FAST, then take :10 rest, then 1 x 50 kick FAST with boards
If there is time...
Work on breaststroke pullouts from mid-pool.
100 drill before you get out. Do an excellent job on your HW tonight, be sure to bring in your Report Cards so i can see how you're doing in school. Have a great day!