Monday, December 27, 2010

SMAC- Silver

300 swim freestyle with flip turns & tight streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
8 x 50 drill @ 1:30- 3 ra2 la2 free, 3 2k1p breaststroke, 2 swim/kick breaststroke
8 x 25 kick FAST @ 1:30- 2 with boards, 2 on back
1:00 rest
16 x 75 as follows, all @ 1:30
1&2- swim free with BIG 6 beat kick on 2nd 25
3- swim free/kick choice on back/swim free by 25's
4- kick free on back/swim free/kick free on back, by 25's- you'll have to hustle here!
Check HR after #16, then 1:00 rest; then...
1 x 100 kick all out FAST for time!
1:00 rest
Finish up with...
work on breaststroke pullouts from the middle of the pool!
Enjoy your time off from school and have a great day!