Friday, September 7, 2012

SMAC- Gold

200 swim freestyle
100 reverse IM- each 25 is drill
1:00 rest

2 sets of:
3 x 200 @ :20 rest
100- drill/swim freestyle by 25's (drill can be catch-up, fist or ra2 la2 freestyle drills)
100- kick on back negative split (descend this 100 1-3 to what you can)
Once you finish the 3 x 200's, start right into...
25's drill/swim breaststroke (odds drill, evens swim dist per stroke & count strokes) @ :10 rest; once everybody has finished the 3 x 200's and at least 4 x 25, then we will start the 2nd set

Finish up with...
1 x 450 kick as follows:
75 kick free on back, desc the 3 x 25 1-3 to FAST with 5 FAST underwater dolphin kicks ("udk") off each wall
25 kick breast on back- squeeze feet together at the end of each kick
50 kick FAST with boards, 25 dolphin kick, 25 breaststroke kick
Check HR when you finish

50 easy drill choice before you get out.

Do an excellent job with your HW this weekend, enjoy the time off & remember, Sunday workout will be 4-5:30 p.m. swim, then drylands upstairs until 6:15 p.m. NO MEETING ON SUNDAY, if your parents are asking. Have a great day!