Wednesday, March 2, 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
With fins,
BUTTERFLY DRILLING:
- "blow it out the back" drill
- sneak attack breathing drill
- sneak attack breathing with full stroke
- 3 kicks, 1 pull
- swim regular fly
Take fins off
8 x 100 kick as follows:
75 kick strong, then :10 rest at the far end, then last 25 is kick all out FAST!
odds- on back, all free with FAST underwater dolphin kick to the flags
evens- with board, choice kick
1:00 rest
Finish up with...
9 x 50 swim IM order/free by 25's @ 1:30; FAST vertical dolphin at the wall after each 50
Easy 100 drill after #9
Do an excellent job with your HW tonight, eat well and get to sleep as early as you can. Have a great day!