Tuesday, April 26, 2011

SMAC- Silver

After the usual 300/200 warmup...
Talk about dolphin kick & body position; then...
12 x 25 kick, NO BOARDS, as follows:
odds- on back
evens- on stomach
All with at least 5 dolphin kicks underwater before you break out;
4 @ 1:10
4 @ 1:00
4 @ :50
1:00 rest, check HR
4 sets of:
2 x 50 swim/kick by 25's your choice @ 1:20, NO FREE
1 x 100 swim negative split free br 3 @ 2:00
1 x 50 @ 1:30 kick FAST with boards- different kick each set
No rest between sets, check HR immediately & OML after 4th set
With fins, finish up with...
16 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
Each set of 4 is all the same stroke, change strokes if you'd like after each set of 4
Take off fins & go 1 x 100 choice drill after #16
Do an excellent job with your HW tonight, eat well & drink plenty of water. Have a great day!