Monday, January 3, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
3 x 100 @ 2:30- 50 catcahup free drill with BIG kick, 50 breast drill with free kick w/continuous turnover
4 x 50 @ 2:00 (1:45 if possible) - 2 kicks 1 pull breaststroke, head flat as you do your two kicks
1 x 600 as follows:
50 swim negative split free br 3, 50 swim negative split breaststroke, 50 kick easy/FAST on back by 25's
1:00 rest, check HR
WORK ON BREASTSTROKE PULLOUTS
- go from the middle of the pool
- remember, 1 pull, 1 kick underwater then you breakout
- everybody goes at least 6
Do an excellent job on your HW tonight, eat well & get excited for the meet coming up in St. Mary's! Have a great day!