Wednesday, March 23, 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
3 sets of:
4 x 25 kick FAST on back @ 1:00 with FAST underwater dolphin kick to 5 yards!
3 x 50 @ 2:00 kick with boards descend 1-3 to all out FAST!
No rest between sets; check HR after 3rd set
1 x 600 as follows:
100 swim negative split free br 3
50 kick on back with FAST underwater dolphin kick to yards, flip turn; easy/FAST by 25's!
1:00 rest, check HR
Work on breaststroke with Bronze Group:
- body position is flat
- 3 parts of the stroke
- squeeze feet at the end of the kick
Work on breaststroke pullouts until the end of workout
Do an excellent job with your HW tonight, remind your parents to email me if you want to swim in the CBAC meet April 8. Have a great day!