Monday, March 7, 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:
2 x 25 breast pull with free kick @ 1:00
2 x 25 swim breaststroke, desc 1-2 to something juicy @ 1:00
2 x 25 kick FAST on back with FAST underwater dolphin kick to 5 yards off the wall, @ 1:00
1 x 100 @ 3:00 swim negative split free br 3
No rest between sets.
1:00 rest after 3rd set, check HR for :06, add a zero to the number you get.
After 3rd set...
3 x 200 as follows:
1 x 150 @ 4:30 kick with boards- 50 fly kick, 50 breast kick, 50 free kick- each 50 is moderate/FAST by 25's
1 x 50 @ 1:30 kick FAST free on back with FAST underwater dolphin kick to 5 yards off the wall
Do everything you can to stay on the intervals!
If there is time, finish up with...
Back to breast turns from mid-pool
Do an excellent job on your HW tonight, get excited for the meet! Have a great day!