Monday, January 31, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
4 x 50 @ 1:30- 25 swim free br 3, 25 fist free drill br 3- how close can you get your stroke count on the 25's?
8 x 75 as follows:
2 @ 1:30 (Zack, John, Bekah, etc) or 1:45 (Sarah, McKenna, etc..)- swim free/kick FAST on back/swim free by 25's- br 3 on the free swim!
2 @ 2:00- swim/drill/swim by 25's, all in Main Race Stroke- NO FREE
1 x 400 swim- 100 IM on odd 100's, 100 backstroke with flip turns on even 100's
1:00 rest, check HR for :06

Work on breaststroke pullouts from mid-pool until 6:30 p.m.

Do an excellent job on your HW tonight, eat well & drink lots of water. Have a great day!