Wednesday, March 30, 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
4 sets of:
1 x 50 @ 1:45- 25 swim backstroke- with flip turn, then 25 kick FAST on back, with FAST underwater dolphin kick off of each wall!
2 x 25 kick FAST with board @ 1:00 (I'll give you the kick for each set)
No rest between sets.
1 x 300 swim/kick by 25's - the swim is build to a FAST turn; the kick is always FAST!
1:00 rest, check HR
With the BRONZE GROUP:
Fly drilling fins:
sneak attack drill;
sneak attack drill with full arm stroke when breathing
3 kicks 1 pull fly
swim regular fly

100 drill before you get out. Do an excellent job with your HW tonight, remember to give your parents those entry sheets with your meet fees! Have a great day!