Tuesday, May 3, 2011

SMAC- Silver

After the usual 300/200 warmup...
Talk about IM turns:
- fly to back & breast to free (similar)
- back to breast
Quick demonstration on deck & in water, then from mid-pool, everybody does 6 of each
1:00 rest
Breaststroke drilling- 4 x 25's at a time for each drill; then...
4 sets of:
4 x 25 kick FAST on back @ 1:00- 5 underwater dolphin kicks off of each wall
1 x 100 swim BIG negative split freestyle br 3 @ 1:45
3 x 50 swim breaststroke descend 1-3 to something juicy @ 2:00
No rest between sets; check HR after each set
100 drill before you get out,
Do an excellent job on your HW tonight, get excited for the meet. Be sure to give your parents the handout on the warmup times for this weekend! Have a great day!