Monday, May 23, 2011

SMAC- Silver

After the usual 300/200 warmup...
12 x 50 @ 1:20 as follows:
2- kick negative split on back with 5 FAST underwater dolphin kicks off of each wall.
2- swim breaststroke/free drill by 25's
1:00 rest, then
1 x 200 kick with 5 FAST dolphin kicks off of each wall!

3 sets of:
2 x 50 breaststroke drill (I'll give you the drill) @ 1:30
2 x 50 swim/kick breaststroke @ 1:20
1 x 100 swim BIG negative split freestyle @ 2:00
No rest between sets, check your HR after the 3rd set.

WITH THE BRONZE GROUP...
Fly drilling with fins

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!