Thursday, June 23, 2011

SMAC- Silver
Welcome Emma & Krista!

After the usual 300/200 warmup...
6 x 25 FAST kick on back with 5 FAST underwater dolphin kicks off of each wall!
8 x 50 choice drill/kick by 25's @ 1:20 (odds) or swim neg split free br 3 @ :55 (evens)
1:00 rest, check HR
4 sets of:
4 x 25 kick FAST @ :45 (different kick each round)
1 x 100 IM swim @ 2:30- get time & descend 1-4 to FAST
1 x 50 kick FAST choice on back @ 1:30- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 swim strong negative split free br 3 @ 1:45
1:00 rest after 1st & 3rd set, check HR
Finish up with...
1 x 450 as follows:
1 x 75 kick choice, 1 x 75 drill/swim/drill by 25's NO FREE
Enjoy your weekend off. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!