Friday, June 3, 2011

SMAC- Silver

After the usual 300/200 warmup...
4 x 150 as follows:
2 x 50 swim/kick by 25's @ 1:15- #1 is free br 3, #2 is choice- at least 5 FAST underwater dolphin kicks off of each wall!
2 x 25 jungle sprint in M-R-S (1/2 swim FAST, 1/2 drill) @ 1:00
No rest between sets, check HR after #4
1:00 rest
5 sets of:
1 x 50 swim FAST from a dive @ 2:00
1 x 50 kick FAST on back @ 2:00- at least 5 FAST underwater dolphin kicks off of each wall!
1 x 50** drill- same stroke as 50 swim from a dive (** become 100 drill in 2nd set; 150 drill/kick in 3rd set; 100 drill in 4th set; and 200 drill/kick by 50's after 5th set)
1:00 rest between sets
Do an excellent job on your HW this weekend, don't wait until Sunday to start it! Be sure to study for your end-of-year exams, too! Have a great day!