Thursday, February 17, 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 x 200 @ :20 rest as follows:
50 kick free neg split on back
50 drill/swim by 5's (NO FREE)
Check HR for :06 after 3rd 200
1:00 rest
BIG SET OF 50's!!
21 x 50 in sets of 3 as follows:
1- swim neg split free br 3
2- swim free br 3/NO FREE by 25's
3- swim free br 3/kick on back by 25's
No rest between sets of 3, check HR after #21
Do an excellent job on your HW tonight. Have a great day!