Friday, December 3, 2010

SMAC- Silver

300 swim freestyle with flipturns & tight streamlined pushoffs
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
Work on breaststroke pullouts- remember, "as easy as 1-2-3!"
From mid-pool, swim in & out breaststroke, work on pullouts- everybody does 12
1:00 rest
2 x 300 @ :20 rest as follows:
#1- 50 swim negative split breaststroke with perfect pullouts, 50 kick choice on back
#2- 50 swim free neg split br 3, 50 drill choice NO FREE
1:00 rest, check HR for :06
Finish up with...
24 x 50 @ 1:30 in 6 sets of 4 as follows:
1-3: swim desc 1-3 to all out FAST
#4- kick FAST w/boards
Change strokes after each set of 4 if you'd like
Check HR after #24
Do an excellent job with your HW this weekend, don't wait until Sunday Night to do it all. Have a great day!