Monday, May 16, 2011

SMAC- Silver

After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of every wall!
Talk about breaststroke:
Hands move outside your shoulders ("press");
Elbows sweep in front of your stomach as your torso rises up out of the water ("squeeze");
Accelerate your hands back to full extension in front of you, head looking down at end ("recovery");
6 x 50 drill breaststroke @ 1:20
Then, 4 sets of:
2 x 75 swim free br 3/5/3 by 25's @ 1:30
3 x 50 swim breaststroke descend 1-3 to FAST @ 1:30
3 x 25 kick FAST on back @ 1:00- same 5 FAST underwater dolphin kicks off of every wall!
No rest between sets, check your HR after 3rd 50 swim breaststroke in each set.
1:00 rest after 4th set.
Until 7:30 p.m...
Work on starts, with 5 FAST underwater dolphin kicks!
Do an excellent job with your HW tonight, make sure you're preparing a little bit each night for your end of year exams. Have a great day!