Wednesday, February 23, 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
Work on IM turns from mid-pool:
- fly to back
- breast to free
1 x 400 as follows, all kick is on back with 5 yard breakouts & FAST underwater dolphin kick off of each turn:
100- 25 kick FAST, 75 swim IM (NO FREE)
100- 50 kick FAST, 50 swim BIG negative split free br 3
100- 75 kick FAST, 25 swim choice NO FREE
100- all kick FAST
1:00 rest, check HR for :06 & OML
4 sets of:
2 x 25 kick FAST w/boards @ 1:00
1 x 50 swim BIG negative split free br 3 @ 1:15
1 x 50 swim BIG negative split backstroke @ 1:15
No rest between sets
After last set...
1 x 100 kick FAST choice, all out FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!