Thursday, May 5, 2011

SMAC- Silver

After the usual 300/200 warmup...
Work on breaststroke pullouts from mid-pool
FAST vertical dolphin kick at mid-pool while you're waiting for your turn to go
1:00 rest, get boards
Talk about importance of kicking (dolphin kicking in particular)
4 sets of:
1 x 50 kick negative split free with boards @ 1:20
1 x 50 swim negative split free br 3 @ :55
2 x 25 @ 1:00 kick FAST on back with at least 5 FAST & SMALL underwater dolphin kicks off of each wall!
1:00 minute of vertical breaststroke kick at the wall between each set- concentrate on squeezing feet together at the end of each kick
1:00 rest after vertical kicking in 4th set, check HR

BUCKET OF BALLS

Do an excellent job on your HW tonight, get excited for the meet this weekend! REMEMBER TO GIVE YOUR PARENTS THE HANDOUT WITH THE UPDATED WARMUP TIMES. Have a great day!