Friday, January 28, 2011

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
12 x 25 @ 1:15 as follows:
2- breaststroke pull free kick- continuous turnover here!
2- choice drill in main race stroke ("M-R-S")
1:00 rest, check HR
3 sets of:
8 x 25 @ 1:00 as follows:
odds- kick FAST on back with FAST underwater dolphin kick past the flags!
evens- swim FAST in M-R-S
1 x 100 kick FAST on back with backstroke flip turns- FAST underwater dolphin kick off of each turn past the flags!
After each set...
1 x 100 swim BIG negative split free br 3/5 by 50's - flip turns & FAST dolphin kick off of each turn here!
1:00 rest after each set, check HR for :06 (then add a "0" to the number you get) after each 100 Free
After 3rd set, finish up with...
3 x 400 @ 1:00 rest as follows:
1- kick on back, with backstroke flip turns & FAST DOLPHIN KICK OFF OF EACH TURN!
2- swim freestyle br 3/5 by 50's with flip turns and FAST DOLPHIN KICK OFF OF EACH TURN!
3- swim backstroke with FLIP TURNS & FAST DOLPHIN KICK OFF OF EACH TURN!
100 easy drill before you get out.
Do an excellent job on your HW this weekend and enjoy your time off. See everybody on Monday- be ready to work! Have a great day!