Tuesday, May 31, 2011

SMAC- Silver

After the usual 300/200 warmup...
Breaststroke drilling with fins:
-broken up with some 25's FAST kick on back (focusing on 5 FAST dolphin kicks underwater when you push off the wall!)
3 sets of:
3 x 50 drill/swim breaststroke by 25's @ 1:30 (I'll give you the drill for each 50)
1 x 100 swim BIG negative split freestyle @ 1:40- use those legs on the 2nd 50!
No rest between sets, check HR after the 3rd set for :06
4 sets of:
2 x 25 @ :50 kick FAST on back- same great dolphin kick underwater when you push off the wall!
2 x 50 swim breaststroke descend 1-2 to something smoking FAST @ 1:30
No rest between sets, check HR after each FAST 50 breaststroke.
100 easy drill after the 4th set
If there is time...
Work on starts!
Do an excellent job on your HW tonight, make sure you review a little bit each night for your end-of-year exams. Have a great day!