Monday, May 2, 2011

SMAC- Silver

After the usual 300/200 warmup, get fins...
With fins:
16 x 25 @ 1:00 as follows:
3- drill (I'll give you the drill for each set)
1- dolphin kick LUNGBUSTER!
1:00 rest, take off fins
Talk a little bit about breaststroke head position (maybe some demonstrations by your teammates), then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- at least 5 FAST dolphin kick underwater
1 x 100 swim BIG negative split freestyle @ 1:45
3 x 25 swim FAST breaststroke @ 1:00
Check HR after each set
After 4th set...
Work on starts until the end
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!