Monday, June 20, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
2 x 75 drill/kick/drill by 25's in M-R-S (NO FREE) @ 1:20
1 x 200 swim free/M-R-S by 50's @ 3:30, desc 1-3 to what you can
No rest between sets, check HR after 3rd set

6 sets of:
1 x 50 drill in M-R-S @ 1:00
2 x 50 swim at 200 GP in M-R-S @ 1:15
1 x 50 drill in M-R-S @ 1:00
1 x 75 swim all out FAST for time
1 x 75 swim choice @ 1:30
No rest between sets, except 200 drill/kick after even sets

Finish up with 1 x 400 pull free br 3/5/3/7 by 50's
Remember, 8-10 a.m. tomorrow- LCM!! Bring in your report cards so I can see how you finished up this year. Have a great day!