Tuesday, April 5, 2011

SMAC- Silver

The usual 300/200 warmup, then...
3 x 300 @ :30 rest
odds- 50 ra2 la2 free drill, then 50 kick easy/FAST by 25's on back with 5 yard breakouts!
#2- 50 swim free br 3 with STRONG negative split, then 50 drill/swim by 25's NO FREE
1:00n rest, check HR after #3
18 x 50 @ 1:15 as follows:
2- swim free/IM order by 25's
1- kick FAST breaststroke with boards
1- swim backstroke negative split
2- kick all FAST on back
1:00 rest, check HR
With fins, finish up with...
FLY DRILLING
100 drill before you get out. Do an excellent job with your HW tonight & be sure to bring in your Report Card so I can see how you're doing in school. Have a great day!