Friday, February 10, 2012

SMAC- Silver

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

3 sets of:
2 x 75- 25 kick on back (choice) with 5 FAST underwater dolphin kicks, then 50 drill/swim by 25's NO FREE
1 x 100 @ 2:00- 50 swim free br 3/5 by 25's, 50 swim/kick by 25's NO FREE
2 x 25 @ 1:00-
#1- kick 1/2 FAST 1/2 easy
#2- swim build to FAST
No rest between sets, check HR after 3rd set.

If there is time, finish up with...
Turns from mid-pool:
2- free
2- NO FREE

Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, NO WORKOUT ON MONDAY! Have a great day!