Tuesday, March 29, 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
8 x 75 as follows:
2- drill/swim/kick by 25's NO FREE, @ 2:15
2- swim free br 3 desc 1-2 @ 1:45
Check HR after #8 for :06
3 sets of:
4 x 25 drill @ 1:00- I'll give you the drill for each set
3 x 50 kick FAST with boards @ 1:40
1 x 100 IM swim, desc 1-3 to something juicy!
1:00 rest between sets. After 3rd set, check HR, then 1:00 rest...
1 x 400 swim backstroke with PERFECT backstroke flip turns!
If there is time...
Fin set- something FAST before you go!
100 drill before you get out.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!