Tuesday, March 8, 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:
2 x 75 @ 2:45- 25 swim free br 3, 25 fist free drill br 3, 25 breast kick on back
2 x 75 @ 2:45- 50 drill/swim by 25's NO FREE, 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
1 x 200 @ 4:30 kick negative split with FAST underwater dolphin kick to 5 yards off the wall
No rest between sets. Check HR after 2nd set...
4 sets of:
1 x 75 @ 1:30 swim free br 3 with BIG 6 beat kick on 2nd 25
1 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards!
3 x 50* swim @ 2:00 descend 1-3 to all out smoking FAST!
* freestyle br 3 on odd sets; NO FREE on even sets (same stroke for all 3 x 50's on even sets)
No rest between sets.
With fins, finish up with...
FLY DRILLING
- start with "blow it out the back" drill
- "sneak attack" breathing drill
- "sneak attack" breathing drill with arm stroke
- regular swim fly build to FAST
100 easy drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!