Monday, September 10, 2012

SMAC- Gold

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest
12 x 25 @ :50
odds- ra2 la2 free drill
evens- 2 dolphin kicks 1 pull breaststroke drill
6 sets of (all @ :15 rest):
1 x 150 IM by 50's (50 fly, 50 back, 50 breast), each 50 is swim/kick by 25's
1 x 100 kick freestyle- odd sets negative split, even sets kick all FAST
No additional rest between sets.

Finish up with...
1 x 400 kick on back as follows-
25 FAST/75 moderate
50/50,
75/25
:10 rest, get boards...
last 100 is all FAST


100 easy drill before you get out. Do an excellent job on your HW tonight, make sure your parents know the schedule for this week. Have a great day!