Thursday, May 19, 2011

SMAC- Silver

After the usual 300/200 warmup...
1 x 200 kick choice with backstroke flip turns & 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
TALK ABOUT BACKSTROKE, particularly the rotation you should have throughout the stroke
Drills-
1/2 ra 1/2 la
6 kicks 1 stroke
3 sets of:
4 x 50 swim/kick by 25's backstroke @ 1:20
1 x 100 kick FAST with boards @ 2:30
No rest between sets
Finish up with...
4 sets of:
4 x 25 kick FAST @ :45
2 x 50 swim backstroke descend 1-2, #2 should be FAST
No rest between sets, check HR after each 50 backstroke
100 easy drill before you get out.
Do an excellent job with your HW tonight, make sure you're preparing a little each night for your end-of-year exams. Have a great day!