Tuesday, December 4, 2012

SMAC- Bronze

Review streamlined pushoffs & underwater dolphin kick with everybody before they get in!


Warmup:
3 x 100 @ :15 rest- 50 ra2 la2 free drill, 50 kick on back with 5 FAST udk
3 x 100 @ :15 rest- 50 swim free, 50 2 kicks 1 pull breaststroke drill
3 x 50 swim breaststroke/freestyle by 25's, desc 1-3 to FAST (work on great pullouts)!


With fins:
Butterfly drilling-
Lift & drop; L&D with full arm stroke; 3k1p; regular swim fly


Finish up with...
Work on freestyle flip turns, starts if you can


Everybody do an excellent job on your HW tonight, be sure to tell your parents about the MINI-MEET ON DECEMBER 18, and practice your breaststroke kick in front of the big mirror at home. Have a great day!