Tuesday, June 21, 2011

SMAC- Silver

300 swim freestyle with flip turns, breathing every 3 strokes
200 reverse IM- each 50 is drill/kick, by 25's
1:00 rest

4 x 75 @ 1:40- 50 fist free br 3, 25 breast kick on back- squeeze feet together at the end of each kick
6 x 25 @ :45 FAST kick free on back- 5 FAST underwater dolphin kicks off of each wall!
4 x 75 @ 1:40- 50 drill choice in Main Race Stroke ("M-R-S"), NO FREE, 25 fly kick on side
6 x 25 @ :45 FAST choice kick on back, but with 5 FAST underwater dolphin kicks off of each wall
6 x 50 swim @ 1:00
odds- swim free negative split br 3/5 by 25's
evens- swim free/M-R-S, NO FREE, by 25's
1:00 rest, check HR

1 x 900 as follows:
100 swim IM- breathe every other stroke on the fly, breathe every 3 on the free
100 kick choice on back- all the same stroke, desc these 100's 1-3; focus on 5 FAST underwater dolphin kicks off of each wall!
100 swim free br 3/5 by 50's with BIG negative split
Go through the above 3 x 100's continuously THREE (3) total times, for 900 total yards; 1:00 rest at end, check HR

From mid-pool:
Work on breaststroke tunrs & breakouts (remember, "as easy as 1-2-3!")

If there is time...
12 x 25 @ 1:00- 1/2 FAST, 1/2 drill- odds are swim, evens are kick

I'll see everybody tomorrow, remember to bring in your report cards so I cans ee how you finished up in school this year. Have a great day!