Friday, October 15, 2010

SMAC- Gold

400 swim easy freestyle
400 reverse IM drill- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
2- ra2 la2 free/choice drill in main race stroke @ 1:00
1- swim/kick in main race stroke @ :45 (@ :50 for AADHSMM)
No rest between sets of 3. Check HR after #18, then...
1 x 1200 as follows:
200 swim free w/snorkel- roll hips, finish stroke
100 swim dps in main race stroke, except 2nd 25 is jungle sprint, 4th 25 is build to FAST
1:00 rest, check HR immediately & OML
8 sets of:
3 x 50 @ 1:10 swim at 2nd 50 split of 100 Goal Time in m-r-s
1 x 100 easy drill @ 2:00- same stroke as 50's above
No rest between sets; you can switch strokes after 4th set
200 easy kick after last set = 5100 scy
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday here at 3 p.m. for juniors & seniors, to go over the college application process & recruiting. Have a great day!