Friday, June 10, 2011

SMAC- Silver

After the usual 300/200 warmup...
8 x 50 @ 1:20-
odds are swim free br 3, drill in M-R-S, by 25's
evens- swim/kick by 25's in M-R-S
1 x 200 swim/kick by 50's- 100 free, 2nd 100 is M-R-S, NO FREE
1:00 rest, check HR

All 50's @ 2:00; swim 50's from a dive...
3 x 50 swim FAST @ 2:00/1 x 50 kick FAST on back- 5 FAST underwater dolphin kicks!
2 x 50 swim/2 x 50 kick
1 x 50 swim/3 x 50 kick
100 easy choice drill
1:00 rest
1 x 100 FAST swim IM from a dive

100 easy drill before you get out. Do an excellent job preparing for your end-of-year exams this weekend; be sure to give your parents the flier on our "Milk & Cookies Party." Have a great day!