Tuesday, October 18, 2011

SMAC- Silver

After 300/200 warmup...

3 sets of:
6 x 25 @ :45 breast pull with free kick, except #'s 4&6 are swim breast build to FAST
3 x 50 kick FAST on back @ 1:20
No rest between sets, check HR after 3rd set, then 1:00 rest

4 sets of:
4 x 25 fly as follows:
odds are 1/2 FAST 1/2 drill ("jungle sprint")
#2- swim build to FAST
#4- all out swim FAST
2 x 50 swim back/breast by 25's @ 1:05, desc 1-2
1 x 150 swim free br 3 with STRONG negative split @ 2:40
1 x 50 swim all out FAST (IM order by set)
- get time
1:00 rest between sets, check HR after each FAST 50
After 4th set...
1 x 400 pull free w/snorkel- roll hips evenly & finish each stroke completely
1:00 rest

If there is time...
Fly drilling with fins

Do an excellent job with your HW tonight & get excited for the long swim tomorrow. Remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!