Wednesday, September 14, 2011

SMAC- Platinum & Gold

600/400 freestyle- each 100 is drill/swim/drill/kick by 25's
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

2 sets of:
4 x 50 @ 1:00 free swim/fist free drill- br 3 throughout
4 x 75 @ 1:30- 50 swim free br 3/5 by 25's, 25 kick/kick/breathe breaststroke drill
3 x 150 @ 2:40- 50 swim backstroke with 5 FAST udk, then 25 swim breaststroke
3 x 100 swim freestyle br 3 @ 1:30
2 x 100 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 choice kick on back
2 x 50 @ 1:00- swim/kick by 25's in 4th best stroke (NO FREE), same stroke as on 200's
1 x 200 pull free br 3/5 by 50's
1:00 rest between sets, check HR after each set
Do an excellent job with your HW tonight, be sure to tell your parents about THREE BROTHERS FOR DINNER ON FRIDAY NIGHT. Have a great day!