Monday, June 6, 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 wall
:20 rest
6 x 50 @ 1:30, 25 swim, 25 kick choice on back- 5 FAST underwater dolphin kicks off of each wall
6 x 25 kick FAST choice on back @ 1:00- 5 FAST underwater dolphin kicks off of each wall, then choice kick once you break out on top of the water.
1:00 rest, check HR
3 sets of:
4 x 25 @ :45-
odds- jungle sprint (1/2 swim FAST 1/2 drill)
evens- swim build to FAST
1 x 100 swim IM @ 2:00- get time, descend 1-3 to something juicy!
No rest between sets, check HR after 3rd set
Finish up with...
1 x 200 swim BIG negative split freestyle br 3, except 3rd 50 is br 5
100 easy drill before you get out
Do an excellent job with your HW tonight, be sure you're studying for your end of year exams. Have a great day!