Thursday, August 2, 2012

SMAC- Abby J.

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

8 x 50 @ :10 rest as follows:
odds- ra2 la2 free drill
evens- 2 kicks 1 pull breaststroke drill
8 x 75 as follows:
odds- swim freestyle br 3 @ 1:15 (1:20 if you need more rest)
evens- swim/drill/swim breaststroke by 25's @ 1:30 (@ 1:40 if you need more rest)
1:00 rest, check HR

1 x 300 as follows:
50 swim easy backstroke with good underwater dolphin kicks off each wall, then 25 drill backstroke
1:00 rest
6 x 25 @ :50
odds- drill
evens- swim 1/2 FAST 1/2 drill
Change stroke every 2 x 25's
50 easy drill before you get out

Rest up today, drink lots of water & eat well. I hope you're getting excited for the State Meet! Looking forward to having you on deck with the rest of the group on Friday. Have a great day!