Wednesday, June 29, 2011

SMAC- Silver

After the usual 300/200 warmup...
16 x 50 @ 1:20 as follows:
2- drill/kick by 25's, free- 5 FAST underwater dolphin kicks off of each wall
2- drill/swim by 25's NO FREE- change stroke for each round
1:00 rest

1 x 1000 as follows:
100 swim IM
50 kick FAST on back (choice) with 5 FAST underwater dolphin kicks off of each wall
100 swim STRONG negative split free br 3
1:00 rest, check HR

With fins, finish up with...
16 x 50 @ 1:20 as follows:
swim 1-3, descending to all out FAST
#4- kick FAST free on back- 5 FAST underwater dolphin kicks off of each wall!

200 easy drill after #16 = 3300 scy.

Remember to tell your parents about the change in workout time for Monday, July 4th (8-9:30 a.m.) Also, bring in your final report card so I can see how you finished up in school. Have a great day!