Thursday, September 27, 2012

SMAC- Gold

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

3 sets of:
2 x 50 drill/kick by 25's @ 1:05 (drill is ra2 la2 free)
1 x 100 swim/kick by 50's @ 2:00- neg split each 50
No rest between sets;
No freestyle in 3rd set;
Check HR after 3rd set

6 sets of:
4 x 50 drill/swim by 25's backstroke @ 1:10
1 x 75 @ 1:40- swim FAST backstroke- good udk throughout
No extra rest between sets; check HR after last set, then go 1 x 100 drill

Finish up with...
25 from a dive- 2 breast, 2 fly - odds are build to FAST, evens are 1/2 FAST 1.2 drill

Do an excellent job with your HW tonight, be sure to remind your parents about workout tomorrow MORNING. Have a great day!