Wednesday, April 6, 2011

SMAC- Silver

The usual 300 free/200 reverse IM warmup, then...
3 sets of:
3 x 75 @ 2:00
#'s 1 & 3 are 50 drill, 25 kick fly on side; #2 is swim free @# 1:40, build your kick to all out on 3rd 25
1 x 125 kick free on back WITH FLIP TURNS, descend 1-3 to something jucy!
1 x 100 swim IM
Check HR after each IM for :06
1:00 rest between sets.
After 3rd set...
1 x 400 swim free br 3- except even 100's are br 5; neg slit each 100
:30 rest
1 x 400 IM- 4 x 100 IM's swim, desc 1-3 to all out FAST, #4 is drill
:30 rest
1 x 400 kick on back with flip turns & dolphin kick to 5 yards!
1:00 rest, check HR
With fins...
FLY DRILLING
Do an excellent job with your HW tonight, remember to bring in your Report Card so I can see how you're doing in school. Have a great day!