Wednesday, September 5, 2012

SMAC- Gold
We'll start our "long swim Wednesday's" next week

200 swim easy freestyle
100 reverse IM drill
1:00 rest

4 x 100 @ 2:00- 50 fist free drill, 50 choice drill NO FREE
16 x 50 kick @ 1:30, desc 1-2's to what you can; 2 on back, 2 with boards
18 x 25 in sets of 3 as follows:
1- kick build to FAST
2- kick 1/2 FAST 1/2 moderate
3- 2 kicks 1 pull breaststroke drill
1:00 rest

With fins...
Breaststroke drilling (with Silver Group)

100 easy drill before you get out. Make sure you've filled out (and handed in to me) the Student-athlete Info Sheet for this year before you leave. Do an excellent job with your HW tonight. Have a great day!