Monday, June 20, 2011

SMAC- Silver

After the usual 300/200 warmup...

6 x 50 @ 1:20- drill/kick by 25's, odds are free, evens are choice NO FREE
1 x 200 kick choice on back with 5 FAST dolphin kicks off of each wall!
1:00 rest, check HR

4 sets of:
2 x 50 swim free br 3 @ 1:05 (this interval gets faster by :05 in each round)
2 x 25 jungle sprints @ :45 (I'll tell you what stroke for each round)
1 x 100 swim/kick by 50's FAST for time (same stroke as 25's above), get time & check HR
After 4th set...
1 x 100 easy choice swim
1:00 rest

With fins, finish up with...
FLY DRILLING

Remember to bring in your report cards so I can see how you finished up at school this year. Have a great day!