Tuesday, March 1, 2011

SMAC- Silver

300 swim easy freestyle with flip turns & tight, streamlined pushoffs!
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest
With fins:
8 x 25 @ 1:00 breast pull w/free kick- continuous turnover
4 x 25 @ 1:00- kick free on back, FAST as you can on the underwater dolphin kick!
1:00 rest, take fins off
4 sets of:
1 x 100 drill/swim by 25's @ 2:30- even sets NO FREE
1* x 50 kick FAST with boards @ 1:30
*- add one 50 to each set, so 4th set is 4 x 50 kick FAST @ 1:30 with boards
No rest between sets. Check HR immediately after 4th set for :06...
With fins, finish up with...
FLY DRILLING!
100 easy drill before you get out. Do an excellent job on your HW tonight. Have a great day!