Wednesday, June 1, 2011

SMAC- Silver
Make sure you give your parents the schedule for June & July!

After the usual 300/200 warmup...
1:00 rest
3 sets of:
4 x 25 kick FAST on back @ :50- 5 FAST underwater dolphin kicks off of each wall!
1 x 100 kick with boards- 50 free, 50 breaststroke, all FAST @ 2:30
No rest between sets; check HR after 3rd set
1:00 rest

1 x 600 swim as follows:
50 free, 25 fly
50 free, 25 back
50 free 25 breast
Continue repeating that until you have gone a 600; breathe every 3 strokes on all of the freestyle
1:00 rest at the end of the 600, check your HR.

Until 7:30...
work on breaststroke turns & pullouts.

Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your "end of year" exams. Have a great day!