Monday, December 6, 2010

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
Kicking-
4 sets of:
2 x 25 @ 1:00 kick choice FAST on back- FAST underwater dolphin kick off of each wall
2 x 50 kick choice with boards- each is negative split @ 1:45
1 x 75 @ 2:00 kick FAST for time (1st two sets are on back, 3rd & 4th sets are with boards)
No rest between sets - only one hour today, need to keep things moving today
Breaststroke pullouts from mid-pool
-remember, "as easy as 1-2-3!"
-one big pull, one kick underwater, that's it
-keep head down until hands pass under your face; follow your hands so your head is popping up as you break out on top of the water.
If there is time...
1 x 450 swim: 100 IM, 50 swim neg split backstroke
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!