Monday, April 25, 2011

SMAC- Silver

After the usual 300/200 warmup...
8 x 50 drill breaststroke @ 1:30- different drill for every 2 x 50
KICKING- we'll mix it up here
1:00 rest
4 sets of:
3 x 50 swim free br 3 @ 1:15 (@ 1:05 in 2nd set, @ :55 in 3rd set)
2 x 25 swim FAST choice, NO FREE @ 1:00
1 x 50 kick FAST on back, get time, @ 1:30
No rest between sets.
Finish up with...
1 x 300- 100 swim IM, 100 kick choice easy/FAST by 25's, 100 drill
Do an excellent job on your HW tonight, make sure you're ready for the week ahead in school. Have a great day!