Thursday, June 9, 2011

SMAC- Silver

After the usual 300/200 warmup...
6 x 50 @ 1:40-
25 choice kick on back with 5 FAST underwater dolphin kicks off the wall
25 choice drill
3 sets of:
4 x 25 drill @ :45- I'll give you the drill for each set
3 x 100 swim/kick with boards @ 2:45 (same stroke as 25's drill above), descend these 100's 1-3 to all out SMOKING FAST!
No rest between sets; check HR after 3rd 100 in each set
1:00 rest after 3rd set.
Until 7:30 p.m., finish up with...
1 x 50 swim free br 3 STRONG negative split (I'll everybody their own interval)
1 x breaststroke pullout
Immediately after you breakout from the breaststroke pullout...
:10 FAST vertical dolphin kick; then...
sprint back to the wall
:20 rest between rounds
100 easy drill before you get out
Do an excellent job preparing for your end-of-year exams. Have a great day!