Wednesday, August 31, 2011

SMAC- Platinum & Gold

400 freestyle- 50 choice free drill, 50 kick on back
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest- chech HR
Review freestyle drills
BACKSTROKE DRILLS: think body position & let your legs drive you
6k1p
da back
1/2 ra 1/2 la
spin drill
KICKING:
3 sets of:
2 x 50 kick choice on back with 5 FAST underwater dolphin kicks off of each wall, @ 1:00
4 x 25 kick choice FAST @ :45- breast kick in 2nd set
1 x 100 kick on back, desc 1-3 to all out FAST, get time & HR after each 100; good underwater dolphin kick throughout the set!
1:00 rest between sets
100 easy drill before you get out.
Do an excellent job with your HW tonight & get excited for the upcoming year!