SMAC- Gold
400 swim free
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:10
2- drill/kick free
2- drill/kick NO FREE
LONG SWIM (to keep you moving while I'm not there):
1 x 1600-
4 x 400 (continuous) as follows:
200 swim neg split (free 1st & 3rd 400, IM in 2nd & 4th 400)
200 kick on back choice BIG neg split- 5 FAST udk off each wall
1:00 rest after finishing the 1600. Wait for everyone in your lane to finish, then as alifeguard lane start the following:
12 x 75 @ :15 rest in 4 sets of 3:
1- kick free on back, 5 FAST udk
2- kick IM on back, same 5 FAST udk
3- swim IM order by 25's, desc this 75 1-4 to what you can, #'s 3&4 should be juicy!
100 easy drill, check HR
Do a greatjob job, see everybody at the pool. Thanks for being good for Maureen!
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:10
2- drill/kick free
2- drill/kick NO FREE
LONG SWIM (to keep you moving while I'm not there):
1 x 1600-
4 x 400 (continuous) as follows:
200 swim neg split (free 1st & 3rd 400, IM in 2nd & 4th 400)
200 kick on back choice BIG neg split- 5 FAST udk off each wall
1:00 rest after finishing the 1600. Wait for everyone in your lane to finish, then as alifeguard lane start the following:
12 x 75 @ :15 rest in 4 sets of 3:
1- kick free on back, 5 FAST udk
2- kick IM on back, same 5 FAST udk
3- swim IM order by 25's, desc this 75 1-4 to what you can, #'s 3&4 should be juicy!
100 easy drill, check HR
Do a greatjob job, see everybody at the pool. Thanks for being good for Maureen!
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