Tuesday, October 26, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
6 x 100 @ :10 rest- 50 catchup free drill, 50 choice drill in m-r-s NO FREE
6 x 50 swim free/m-r-s @ :45 (:50)
1 x 600 swim backstroke, negative split each 100
1:00 rest, check HR
3 sets of:
4 x 100 kick on the tightest interval you can hold
3 x 100 kick desc 1-3 to all out FAST @ 2:30
4 x 50 swim free on the fastest interval you can hold
1:00 rest between sets, check HR
Finish up with...
200 easy drill = 5200 scy
Do an excellent job with your HW tonight, make sure you bring in your report cards so I can see how you're doing. Have a great day!