Tuesday, January 18, 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
4 x 50 @ 1:30- 25 swim free (count strokes) br 3, 25 fist free drill br 3 (count strokes)- how close can you get the two numbers?
4 x 75 @ 2:00- 25 choice free drill, 25 swim free build kick, 25 kick FAST free on back
4 x 75 @ 2:00- 50 swim negative split free br 3, 25 choice drill NO FREE
4 x 75 @ 2:00- 50 drill/swim by 25's NO FREE, 25 choice kick on back FAST
1:00 rest, check HR
1 x 400 swim/kick by 50's- the 50's swim are IM order by 25's, the 50's kick are easy/FAST by 25's - make sure you check the clock when you push off & when you finish so you can GET YOUR TIME
1:00 rest, check HR again
With fins...
FLY DRILLING
100 easy drill before your get out.
Do an excellent job with your HW tonight and get excited for the meet. Have a great day!