Thursday, October 13, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 kick, then 25 choice fly drill
1:00 rest
2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
6 x 25 fly pull w/free kick@ :40
4 x 100 swim 25 fly, 50 free br 3 with BIG neg split, last 25 is kick FAST on back, all @ 2:00
1 x 300 swim free br 3- desc 1-2 to what you can
1:00 rest between sets, check HR

Fly drilling with fins
Take off fins

Finish up with...
9 x 100 kick as follows:
1-3, descend 1-3 to all out FAST @ 2:30
4-6, kick on the fastest interval you can handle (I'll give everybody their intervals)
7-9, kick desc 1-3 to all out FAST @ 3:00

100 easy drill before you get out. Do an excellent job with your HW tonight, and remember to bring in your interim report cards so I can see how you're doing in school. Have a great day!