Friday, February 25, 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
3 sets of:
3 x 50 swim/kick by 25's @ 1:40
4 x 25 kick FAST with boards @ 1:00
1 x 100 IM swim @ 2:30
1 x 100 kick FAST on back @ 3:00
1 x MYSTERY SET!!!!
1:00 rest between sets, check HR after each set.

Finish up with...
With fins, 24 x 25 @ 1:00
odds are drill, evens are swim FAST- we'll mix up the strokes as we go through the set.
Enjoy your day off tomorrow, do an excellent job with your HW this weekend. Have a great day!