Friday, December 10, 2010

SMAC- Silver

300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 sets of:
4 x 25 @ 1:00 - 3 breast pull w/free kick, then 1 kick FAST on back
-(then 2&2 in 2nd set, then 1&3 in 3rd set)
3 x 75 @ 2:30 50 swim, 25 kick w/board, desc 1-3 to something juicy
1 x 50 kick FAST for time with board @ 2:00 (3 x 50 in 2nd set; 5 x 50 in 3rd set)
No rest between sets, check HR after last 50 in 3rd set for :06,
-then add a "zero" to that number.
4 x 200 @ :20 rest as follows:
100 swim negative split free br 3, 100 kick IM order by 25's w/board
-descend these 200's 1-4 to what you can, especially the 100 kick!!
1:00 rest, check HR & get fins
Butterfly drills with fins-
- snow angel
- "blow it out the back"
- ra2 la2
- 3 kicks 1 pull
Easy 100 drill before you get out. Do an excellent job with your HW this weekend,
don't wait until Sunday Night to start it. Have a great day!