Wednesday, September 12, 2012

SMAC- Gold

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

5 FAST underwater dolphin kicks throughout this set!
4 x 50 @ 1:15- 25 catchup free drill, 25 double arm backstroke drill
4 x 75
3 x 100 @ 2:00- 50 swim free br 3, 50 swim NO FREE- descend 1-3 to what you can.
1:00 rest, check HR

Our first long swim of the year...
1 x 900 as follows:
200 swim free with STRONG negative split- br 3, except br 5 on 3rd 50
100 kick FAST choice with boards- same kick for all three 100's
3 times through, 100 kick is always FAST
Check HR immediately after finishing and OML.

With fins, finish up with...
Breaststroke drilling

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for some juicy kicking tomorrow. Have a great day!