Friday, May 20, 2011

SMAC- Silver

After the usual 300/200 warmup...
1 x 200 choice kick on back with 5 FAST dolphin kicks off of each wall!
1:00 rest
2 sets of:
1 x 150- 75 choice free drill, 50 choice drill NO FREE, 25 kick FAST
2 x 50 @ 1:00 drill/kick by 25's in M-R-S, NO FREE
No rest between sets, check HR after 2nd set.
6 sets of:
1 x 75 drill/swim/drill by 25's @ 2:15
1 x 50 @ 1:00- swim FAST from a dive- same stroke as 75 above
1 x 25 @ 1:00- kick FAST on back with at least 5 FAST dolphin kicks off of each wall.
No rest between sets, check HR after each 50 FAST.
Finish up with...
1 x 200 drill/kick by 50's
Do an excellent job with your HW this weekend, don't until Sunday Night to start it all. Be sure to review a little bit this weekend for your end-of-year exams. Have a great day!