Tuesday, December 14, 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
2 sets of:
3 x 100 as follows, @ 3:00-
50 fist free drill br 3, 50 breast pull w/free kick
1 x 200 swim back/breast by 50's- 2nd 100 faster than the 1st 100
:30 rest between sets, check HR
After 2nd set, continue into...
1 x 600 as follows:
100 swim IM
50 kick free on back easy/FAST by 25's- FAST & aggressive underwater dolphin kick off of each wall!
1:00 rest, check HR again
4 sets of:
3 x 50 swim (all 3 are the same stroke) desc 1-3 to FAST @ 1:40
2 x 25 kick FAST breaststroke kick with boards @ 1:00
No rest between sets, check HR after 25's kick in each set
If there is time...
Work on starts
Do an excellent job on your HW tonight & eat well. Have a great day!