Tuesday, September 4, 2012

SMAC- Gold

Welcome to the 2012-2013 swim year!

200 swim easy freestyle
100 reverse IM- each 25 is drill
1:00 rest

12 x 25 @ :50
odds- kick on back with 5 FAST underwater dolphin kicks before you break out
evens- ra2 la2 freestyle drill
9 x 50 @ 1:15 in sets of 3 as follows:
1&2- 25 drill, 25 kick (same stroke for both 25's), NO FREE in last set of 3
#3- swim/kick by 25's, NO FREE on #9
1:00 rest, check HR for :06 (no thumbs when getting HR)

2 x 300 kick @ :30 rest as follows
50 kick on back with the 5 FAST underwater dolphin kicks off each wall
25 kick with boards
4 times through, :30 rest after each 300
Check HR after #3

100 easy drill = 1750 scy. Stretch tonight, be sure to drink plenty of water & do an excellent job with your HW. Get excited for the upcoming year. Have a great day!