Wednesday, June 22, 2011

SMAC- Silver

After the 300/200 warmup...
8 x 50 as follows:
odds- swim free br 3/5 by 25's @ 1:00
evens- 2 kicks 1 pull breaststroke drill @ 1:20
1:00 rest, check HR

4 sets of:
1 x 150 @ 2:45 as follows:
-75 swim free br 3/5/3 by 25's
-75 2 kicks 1 pull breast/swim breast/choice breaststroke drill, by 25's
6 x 25 @ :45
odds- FAST choice kick with 5 FAST underwater dolphin kicks off the wall
evens- breast pull with free kick with continuous, FAST turnover
No rest between sets, check HR after 4th set

Finish up with 3 sets of...
3 x 50 swim breaststroke desc 1-3 to all out smoking FAST on #3, @ 1:40
1 x 100 @ 2:30 kick FAST with boards- I'll give you the kick for each round
Check HR after each round

100 easy drill before you get out. Remember to bring in your final Report Card so I can see how you finished up in school. Have a great day!