Sunday, September 16, 2012

SMAC- Gold

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

4 x 50 @ 1:15- ra2 la2 free drill, 2 dolphin kicks 1 pull breast pull- by 25's
4 x 50 swim free br 3 @ 1:00- build to a STRONG negative split free
3 x 100 @ 2:15- 50 6 kicks 1 pull back drill, 50 kick breast with boards (desc the kick 1-3)
4 x 50 swim free br 3/choice NO FREE by 25's @ 1:00- same stroke on 2nd 25 for all 4
6 x 75 @ 1:45- 25 fly pull with free kick, 25 choice drill NO FREE, 25 kick free head out
6 x 50 swim/kick by 25's @ 1:00- NO FREE
1:00 rest, check HR

4 sets of:
1 x 150 kick on back- 5 FAST underwater dolphin kicks off each wall - @ 3:30
6 x 25 kick FAST with boards @ :40- odds are breaststroke kick, evens are choice kick
No rest between sets, check HR after each set (you'll have to be quick & concentrate to get it between sets).

100 easy drill your choice before changing for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day!