Monday, October 25, 2010

SMAC- Gold
Quick team meeting before we get started

400 swim easy freestyle
400 reverse IM drill
1:00 rest
14 x 75 as follows:
odds @ 1:20- 50 ra2 la2 free, 25 breast pull w/free kick
evens @ 1:10- 50 swim neg split free br3, 25 drill in m-r-s
7 x 100 @ 1:35 (1:50) as follows:
odds- swim IM
evens- swim free/m-r-s by 50's (NO FREE on 2nd 50)
10 x 25 @ :40 as follows...
odds*- jungle sprint
evens*- kick all out FAST
*except, #'s 3, 6 & 9 are LUNGBUSTER!
1:00 rest, check HR immediately & OML
Finish up with...
1 x 1000 pull easy free with snorkel- roll hips evenly, finish stroke
200 easy drill = 4200 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!