Thursday, October 28, 2010

SMAC- Silver
Good job yesterday, keep reading the clock!

200 swim easy freestyle with flip turns & tight streamlined pushoffs
100 reverse IM drill
1:00 rest
Kicking- let's finish that set from yesterday
4 x 25 kick FAST w/board @ 1:00
6 x 25 kick on back, desc 1-3 & 4-6 @ 1:15- #'s 3 &6 should be smoking FAST
1 x 100 swim negative split free br 3
Get HR for :06 immediately after you finish your 100 free
1:00 between sets
After 2nd set, work on breaststroke pullouts until 6:30
Do an excellent job on your HW tonight, be sure to bring in your report cards so I can see how you're doing. Have a great day!