Thursday, June 23, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM drill- each 100 is drill/swim/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest
8 x 50 @ 1:00-
odds- catchup free drill
evens- breast pull w/free kick, fly kick on side, by 25's
6 x 150@ 2:40- 75 swim free br 3/5/3 by 25's, 75 kick choice, desc the 3 x 25's to FAST
1:00 rest, check HR
6 x 50 kick, desc 1-3/4-6 @ 1:10- keep track of fastest time
1:00 rest
Add up everybody's FASTEST 50 kick from above, then...
Kicking relay...
While everybody does vertical dolphin kick, one person at a time kicks a single FAST 50 & we'll add them together as we go. If the relay is FASTER than what everybody did on the 50's descend, workout is OVER!
If not...
9 x 100 kick 1 FAST 1 easy @ 2:00
200 easy drill before you get out.
Tomorrow morning at 8 a.m., short course. Remember to bring in your final report card so i can see how you finished up in school. Have a great day!