Thursday, December 22, 2011

SMAC- Gold

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

12 x 25 @ :40
odds- "blow it out the back" fly drill
evens- kick choice on back, focus on 5 FAST u-d-k
4 x 150 @ 2:20-
75 swim free br 3/5/3 by 25's
75 swim/drill/swim fly, by 25's- build the 25's fly to FAST
6 x 50 kick choice negative split @ :55
2 x 75 kick FAST @ 1:20
6 x 50 choice kick negative split @ :50
2 x 75 kick FAST @ 1:30
4 x 50 kick choice @ :45
2 x 75 kick FAST @ 1:40
9 x 100 swim/kick by 50's desc 1-3's to something juicy @ 2:00- middle 3 w/board, last 3 NO FREE, check HR after 3rd, 6th & 9th 100's
1:00 rest

With snorkel...
1 x 900 swim free- rotate hips evenly, finish each stroke completely
1:00 rest

Finish up with...
Starts

200 easy drill before you get out. Do a little HW tonight, don't wait until next year to do it. Tomorrow at 8 a.m. Have a great day!