Friday, September 14, 2012

SMAC- Gold
Last day for 300/200 warmup.

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

6 x 25 @ :50 backstroke drill- odds are double arm back drill, evens are 6 kicks 1 stroke back drill
6 x 75 @ 1:50 as follows-
odds- 50 2 kicks 1 pull breast drill, 25 fly kick on side
evens- 50 2 dolphin kicks 1 pull breast drill, 25 kick free on back (build)
4 x 50 @ 1:00 swim free br 3/5 by 25's-
odds- swim dist per stroke
evens- swim negative split with SAME DIST PER STROKE as on odd 50's
4 x 50 @ 1:00 swim back/breast by 25's
1:00 rest, check HR

9 x 100 kick as follows:
1-3 @ 1:55, make interval
4-6 @ 2:45 choice with boards, desc 1-3 to all out juicy FAST (same for all 3)
7-9 @ 1:45, make interval- you'll have to hustle here!
Check HR immediately, then...
200 reverse IM- each 50 is swim/drill by 25's
1:00 rest, check HR again

With fins, finish up with...
BREASTSTROKE DRILLING

100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday Night to get started! Swim: swim at 4 pm, drylands at 5:45, done by 6:30 p.m. Remind your parents about the morning workout next Friday. Have a great day!