Tuesday, May 10, 2011

SMAC- Silver

After the usual 300/200 warmup...
1 x 200 kick on back- choice kick, but with backstroke flip turns & at least 5 FAST underwater dolphin kicks off of each wall
1 x 300- 50 drill/swim choice by 25's, then 50 kick easy/FAST by 25's- same 5 dolphin kicks off of each wall
1:00 rest
"How low can you go?"
3 x 50 swim free br 3 negative split @ 1:10 (these 50's get :05 faster in each set, see "how low you can go?")
1 x 100 kick FAST on back @ 2:45
No rest between sets, check HR after each 100 kick
After 2nd & 4th sets...
1 x 200 pull free br 3/5/3/7 by 50's
If there is time...
Work on starts.
Do an excellent job on your HW tonight, make sure you're ready for your "end of year" exams.
Have a great day!