Wednesday, May 18, 2011

SMAC- Silver

After the usual 300/200 warmup...
1 x 200 kick choice on back with 5 FAST underwater dolphin kicks off of each turn!
1:00 rest
With fins...
FLY DRILLING
1:00 rest
6 x 75 @ 2:15-
25 swim free br 3, 25 choice fly drill, :10 rest, 25 swim fly build to FAST
1:00 rest
4 sets of:
4 x 50 swim/kick by 25's @ 1:15
1 x 50 kick FAST with boards @ 1:30- we'll add 1 x 50 kick to each set, so in the 4th set, you'll go 4 x 50 kick FAST
No rest between sets, check HR after 4th set
200 drill/kick by 50's before you get out
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!