Thursday, May 26, 2011

SMAC- Silver

After the usual 300/200 warmup, we'll get right into...
3 x 100 @ 2:30- 50 ra2 la2 free drill, 50 swim/kick by 25's NO FREE
16 x 25 @ 1:00 (1-8) & :45 (89-16) as follows:
odds- kick FAST choice on back with 5 FAST underwater dolphin kicks off the wall
evens- choice drill, NO FREE
1:00 rest, check HR

4 sets of:
1 x 200 @ 3:45 swim negative split free br 3 with 5 FAST underwater dolphin kicks off of every wall
4 x 50 @ 1:30 kick FAST on back, your choice kick, but with 5 FAST underwater dolphin kicks off of each wall; desc 1-3 to FAST, hold for #4
1 x 200 swim IM- negative split each 50 and descend them 1-4
:20 rest after the 200 IM swim, then...
1 x 50 swim FAST your choice from a dive, NO FREE
:30 rest between sets, check your HR after each set.

100 easy drill after the 4th set before you get out. Do an excellent job with your HW tonight, make sure you're reviewing a little each night for your end-of-year exams. Have a great day!