Thursday, December 15, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:50- 50 fist free br 3, 50 choice drill NO FREE
8 x 25 @ :40- odds are kick with 5 FAST u-d-k, evens are swim build to FAST, same stroke as you drilled on 2nd 50 of the previous 100's
1:00 rest

3 sets of:
4 x 50 swim free br 3 @ :50- evens are negative split
4 x 25 1/2 swim FAST 1/2 drill- @ :35
4 x 50 swim free/NO FREE by 25's @ :50
4 x 25 swim all FAST @ :40
1 x 100 kick FAST- keep track of times
1:00 rest between sets
After 3rd set...
3 x 300 @ 5:30- swim/kick by 50's, desc 1-3 to something smoking FAST
#3- can you be faster than your 3 x 100 kick add-up time??

Finish up with...
12 x 75 kick @ 1:15- 2 on back, 1 with a board
200 easy drill before you get out.
If there is time...
Work on starts.

Do an excellent job with your HW tonight, remember, the holiday schedule starts next Friday (December 23). Have a great day!