Monday, September 17, 2012

SMAC- Gold

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

8 x 50 drill/kick by 25's
odd 50's are fist free br 3/choice kick on back
even 50's are choice drill NO FREE/breast kick on back
1:00 rest

6 x 400 all @ :20 rest, as follows:
1&2- 200 swim IM/200 swim backstroke, descend 1-2 to what you can
3&4- 200 swim free br 3/200 swim IM, desc 1-2 to what you can
5&6- 200 swim IM/200 kick, desc 1-2 to what you can
1:00 rest, check HR

Finish up with...
12 x 25 @ :50
odds- fly pull with free kick drill
evens- kick FAST on back- I'll give you the kick for each 25
100 easy drill before you get out.

Do an excellent job on your HW tonight, eat well & drink a lot of water with dinner. Remind your parents about Friday workout (it's in the morning!). Have a great day!