Friday, November 18, 2011

SMAC- Silver @ 6:00-6:45 p.m.

300 swim freestyle breathing every 3 strokes ("br 3") & flip turns
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

4 x 50 @ 1:10-25 ra2 la2 free drill, 25 choice drill NO FREE (@ 1:20 if necessary)
4 x 50 @ 1:20- 25 swim free br 3, 25 breast pull w/free kick- hands recover FAST on the surface back to the front, head looking DOWN at the end of each stroke
1 x 300 swim- 50 free, 25 NO FREE, 25 kick on back- 5 FAST underwater dolphin kicks off of each wall, unless you're doing breaststroke!
1:00 rest

From mid-pool, finish up with...
Backstroke flip turns- get your stroke count by swimming FAST into the wall, then break out FAST with 5 FAST underwater dolphin kicks!
50 easy before you get out.

Do an excellent job with your HW tonight, be sure to bring some to the meet! I emailed your parents with all the warmup times. Remember, NO WORKOUT ON MONDAY! We'll have regular workout on Tuesday, right at 6:00 p.m. Get excited for the meet & have a great day!