Wednesday, March 9, 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
With fins, work on butterfly drilling
Take fins off
15 x 50 as follows, all @ 1:10
1- swim neg split free br 3
2- swim fly/free br 3 by 25's
3- swim/kick choice by 25's
1:00 rest, check HR
3 x 200 kick choice, neg split and descend the 2nd 100 1-3 to something smoking FAST!
100 drill before you get out to work on starts
Before you go...
Work on starts- at least three of them!
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!