Tuesday, June 7, 2011

SMAC- Silver

After the usual 300/200 warmup...
All one continuous swim:
50 kick on back mod/FAST by 25's, 100 swim breaststroke
50 kick on back mod/FAST by 25's, 200 swim strong negative split free br 3
50 kick on back mod/FAST by 25's, 300 IM (3 continuous 100 IM's)
50 kick on back mod/FAST by 25's, 200 swim BIG negative split free br 3
50 kick on back mod/FAST by 25's, 100 swim backstroke
1:00 rest, check HR
4 sets of:
3 x 50 swim back/breast by 25's @ 1:20, desc 1-3 to what you can; focus on being aggressive on the back-to-breast turn
1 x 100 swim strong negative split freestyle @ 1:40
No rest between sets, check HR after 4th set.
Finish up with STARTS until 7:30
Make sure you're studying thoroughly for your end-of-year exams. Be sure to give your parents the entry fees for the next meet. Have a great day!