Friday, December 9, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- count strokes on both, see how close you can get those two numbers
4 x 50 @ 1:00 NO FREE- drill/swim dist per stroke by 25's
1 x 300- swim/kick by 50's, all moderate
:20 rest
1 x 200 IM- each 50 is drill/swim by 25's
:20 rest
1 x 100 kick choice on back- 5 FAST u-d-k off each wall, then easy kick to the end
1:00 rest, check HR

4 x 75 @ 1:45- 25 breast kick on back, 25 drill in M-R-S, :10 rest, 25 swim build to FAST in same stroke as you drilled
6 x 50 swim choice @ :55- if free br 3
Finish up with...
12 x 25 @ :40 as follows:
odds- 1/2 swim FAST, 1/2 drill
evens- swim dist per stroke

If there is time...
Turns from mid-pool: some backstroke, some open turns

Do an excellent job with your HW tonight, be sure to bring some with you to the meet. Warmup tomorrow morning is at 8:00 a.m. Have a great day!