Tuesday, September 11, 2012

SMAC- Gold

300 swim freestyle
200 reverse IM- each 50 is drill/kick by 25's
1:00 rest

3 sets of:
1 x 125- 50 fist free br 3, 75 drill/swim/drill by 25's NO FREE @ 2:30
3 x 25 @ :45 kick on back, desc 1-3 to what you can, focus on explosive underwater dolphin kick
No rest between sets, check HR after 3rd set

2 sets of:
3 x 50 swim free br 3 @ 1:00 (some @ :55)
1 x 100 swim IM- get time
5 x 50 swim free br 3 @ 1:00 (or @ :55)
1 x 100 swim IM- faster than 1st 100 IM
7 x 50 swim free br 3 @ 1:00 (OR @ :55)
1 x 100 swim IM- get time, FASTEST of the day!
1:00 rest between sets, check HR
**in 2nd set, all 50's are swim IM order by 25's; 100's are swim/kick free by 50's

100 easy drill choice before you get out. Do an excellent job with your HW tonight and get excited for our first LONG SWIM of the year tomorrow. Have a great day!