Wednesday, May 11, 2011

SMAC- Silver

After the usual 300/200 warmup...
200 kick on back with at least 5 underwater dolphin kicks off of each wall!
1:00 rest
3 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:30
2 x 50 kick FAST on back @ 1:30- with the same 5 underwater dolphin kicks off of each wall!
2 x 25 swim FAST @ 1:00- different stroke for each round
No rest between sets, check HR after 3rd set
1:00 rest
12 x 100 kick as follows:
1- 50 free, 50 NO FREE - all on back @ 2:30
2- all kick free on back, BIG negative split @ 2:30
3- 4 x 25 kick FAST with boards @ 1:00- I'll tell you which kick for each round
No rest between sets of 3, check HR after #12.
Finish up with...
200 drill/kick by 25's
Do an excellent job on your HW tonight, be sure to review a little each night for your end-of-year exams. Have a great day!