Tuesday, April 12, 2011

SMAC- Silver

The usual 300/200 warmup, then review fly drilling with fins...
- sneak attack breathing drill;
- sneak attack breathing drill with full armstroke, etc...

After fly drilling, take off fins & continue with...
4 sets of:
4 x 75 as follows:
odds- IM order by 25's NO FREE, desc 1-2, @ 2:00
evens- swim free with BIG 6 beat kick on 2nd 25 @ 1:40
4 x 25 kick FAST on back @ 1:00
1 x 50 kick FAST with boards @ 2:00 (go 3 x 50 kick FAST in even sets)
No rest between sets; check HR after last 50 kick in each set

If there is time, finish up with...
6 x 100 swim negative split freestyle br 3 @ 2:40
100 drill before you get out.
Do an excellent job on your HW tonight. Be sure to remind your parents about the May 7-8 meet. Have a great day!