Wednesday, December 29, 2010

SMAC- Silver

300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins...
Fly drilling & dolphin kicking
Free/back set:
2 sets of:
2 x 75 swim free br 3 @ 1:40
2 x 75 swim free/back/free by 25's @ 1:40
2 x 75 swim back/free/back by 25's @ 1:40
2 x 75 swim all back @ 1:40
1:00 rest between sets, check HR
KICKING-
Vertical dolphin kick in between all 50's kick:
As many sets as possible:
1 x 50 kick on back @ 1:40
1 x 50 kick on back @ 1:30
1 x 50 kick on back @ 1:20
1 x 50 kick on back @ 1:10
1 x 50 kick on back @ 1:00!!
Tomorrow at 8:00 a.m. Make sure you're getting your HW assignments done while you're home on break. Have a great day!