Thursday, October 6, 2011

SMAC- Gold

400 free- 50 drill, 50 swim
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 50 @ 1:00 as follows:
2- kick choice/ra2 la2 free drill by 25's
2- choice drill in MRS (NO FREE), 25 kick build to FAST- 5 FAST udk
6 x 200 as follows:
odds- swim choice, but 3rd 50 is kick on back, @ 3:00
evens- 100 swim back, 100 swim IM, desc 1-3 to what you can, @ 3:20
24 x 50 as follows:
3- kick neg split @ :50 w/5 FAST udk
3- kick desc 1-3 to all out FAST @ 1:10
2 x 400 swim neg split free w/snorkels @ :10 rest, desc 1-2 to what you can; last 200 on 2nd 400 should be juicy!
BUCKET OF BALLS until 6:00 p.m.
200 easy drill before you get out = approx. 5000 scy

Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Time trials tomorrow- and a SURPRISE. Have a great day!