Wednesday, April 6, 2011

SMAC **MAKE-UP**
For those who need a little more on Wednesday after missing other workouts during the week

600 free/400 reverse IM- mix up the IM by 50's
1:00 rest
16 x 75 as follows, all @ :10 rest:
1-4: 50 offside breathing free drill, 25 breast kick on back
5-8: 50 choice drill NO FREE, 25 fly kick on side
Two times through...then check HR after 2nd time through
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 pull free w/snorkel- roll hips evenly, finish stroke & get time- desc 1-3 to what you can
1 x 250 in 4th best stroke- odd 50's are drill, even 50's are swim with a good dps
1 x 150 kick- choice, but all the same kick for each 150; 2nd set can be with a board
Check HR after 3rd set
Finish up with...
21 x 50 as follows, all @ :50 (:55 if absolutely necessary)...
1- swim back/breast by 25's
2- swim fly/free by 25's
3- all kick choice with FAST underwater dolphin kick to 10 yards off of both walls!
Check HR immediately after last 50 & OML
200 drill = 5400 scy
Do an excellent job with your HW tonight, remember to bring in your Report Cards so I can see how you're doing in school. Have a great day!