Monday, February 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
16 x 25 as follows:
2- kick FAST on back @ 1:00, 1st 25 is free, 2nd is choice- both with 5 yard breakouts
2- drill, reverse IM order by sets of 4
1 x 200 kick on back, neg split each 100
1:00 rest, check HR
Review breaststroke pullouts
1 x 1000 "slide" IM as follows (all free br 3):
50 free, 25 breast, 25 back, 25 fly
25 free, 50 breast, 25 back, 25 fly
25 free, 25 breast, 50 back, 25 fly
25 free, 25 breast, 25 back, 50 fly
Two times through!!!
100 easy drill before you get out.
Do an excellent job on your HW tonight, eat well & get to sleep as early as you can. Have a great day!