Friday, April 29, 2011

SMAC- Silver

After the usual 300/200 warmup...
4 x 75 @ 1:45- 50 ra2 la2 free drill, 25 choice kick build to FAST
8 x 25 @ 1:00 as follows:
2- drill, then swim for #2- same stroke for both
2- kick FAST with 5 underwater dolphin kicks before you break out!
1:00 rest, check HR
5 sets of (add 1 x 50 to each round, up to 3 x 50 @ 2:00, then back down to 1 x 50):
1 x 50 swim FAST from a dive ("FAD") @ 2:00
1 x 100 swim free br 3 with BIG negative split @ 2:00
No rest between sets, check HR after last 100 neg split free, then...
1 x 100 kick FAST for time on back
100 drill before you get out, then check HR again.

Do an excent job with your HW this weekend, get excited for the meet next weekend! Have a great day!