SMAC- Gold
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 kick on back- 2 neg split @ 1:05, 1 kick FAST @ :50
12 x 75 descend in sets of 3 as follows:
1-3, swim free br 3/5/3 by 25's
4-6, kick free on back
7-9, 50 swim NO FREE 25 kick same stroke as the 50 swim
10-12, kick choice on back
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to thank your parents for getting you to the pool and get excited for regular workout on Tuesday. Have a great day!
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 kick on back- 2 neg split @ 1:05, 1 kick FAST @ :50
12 x 75 descend in sets of 3 as follows:
1-3, swim free br 3/5/3 by 25's
4-6, kick free on back
7-9, 50 swim NO FREE 25 kick same stroke as the 50 swim
10-12, kick choice on back
100 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to thank your parents for getting you to the pool and get excited for regular workout on Tuesday. Have a great day!
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