Thursday, April 28, 2011

SMAC- Silver

After the usual 300/200 warmup...
12 x 50 kick with boards @ 1:30, 1 easy 1 FAST for time ("FFT")
Check HR after #12; then...
Talk about head/body position on backstroke; then...
4 sets of:
3 x 50 swim back/breast by 25's @ 1:30; descend 1-3 to something juicy FAST
1 x 100 swim negative split freestyle br 3@ 1:45- get those legs moving on the 2nd 50!
No rest between sets, check HR after each 100 free
1:00 rest after 4th set, get fins

With fins, finish up with...
BUTTERFLY DRILLING
- "blow it out the back"
- "sneak attack" breathing drill
- 3 kicks 1 pull- same breathing!
- swim fly
100 easy drill before you get out.

Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!