Friday, December 9, 2011

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
3 x 100 @ :20 rest- 50 fist free drill breathing every 3 strokes, 50 drill/kick by 25's NO FREE
4 x 75 @ 1:40- 25 swim free br 3, 25 swim NO FREE build to FAST, 25 drill- same stroke as previous 25 swim
8 x 25 @ 1:00- each 25 is 1/2 FAST 1/2 easy-
odds are kick, evens are swim

From the middle of the pool:
12 x turns- 3 backstroke, 3 some sort of open turn, - :30 rest between each turn
200 easy drill before you get out

Do an excellent job with your HW tonight, be sure to bring some HW with you to the meet. Warmup for both Saturday & Sunday starts at 11 a.m. Have a great day, get excited for the meet!