Wednesday, May 4, 2011

SMAC- Silver

After the usual 300/200 warmup...
With fins, 3 sets of:
4 x 25 @ 1:00- 1/2 swim FAST 1/2 drill- same stroke on all 4 x 25's
1 x 50 @ 1:30- kick FAST on back, at least 5 FAST underwater dolphin kicks off of each wall!
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, take off fins & get boards.
With boards, 5 sets of:
2 x 25 kick 1/2 FAST 1/2 easy (easy part is always breaststroke, FAST part will change) @ 1:00
1 x 50 kick FAST (75 kick FAST in 2nd & 4th sets, 100 kick FAST in 3rd set, 50 kick FAST in 5th set)
:30 rest between sets, check HR after each set
Finish up with...
1 x 600 swim- alternate 100 free neg split and swim 100 IM, descend the 100's IM 1-3 to what you can- should be juicy on the end!
100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents that the warmup on both Sat & Sun is at 8:00 a.m. Have a great day!