Tuesday, March 22, 2011

SMAC- Silver

300 swim freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Talk more about the breaststroke pullout, then work on them for ten minutes from mid-pool
KICKING-
4 sets of:
1 x 75 kick IM order by 25's w/board @ 2:15 - different 25 is FAST each round!
2 x 25 kick FAST on back @ 1:00 (1st set fly; 2nd set free on back, 3rd set breast, 4th set free on back), all with FAST underwater dolphin kick to at least 5 yards off the wall!
No rest between sets; check HR after 4th set.
Finish up with...
3 x 150 swim freestyle descend 1-3 to what you can @ 4:00.
100 drill choice before you get out. Do an excellent job on your HW tonight & remind your parents to email me if you want to swim in the meet in April. Have a great day!