Wednesday, September 19, 2012

SMAC- Gold

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

12 x 75 as follows:
2- drill/swim/drill by 25's NO FREE @ 1:40 (in MRS, NO FREE)
2- swim free br 3/MRS/free br 3 @ 1:20 (2nd 25 is same stroke as first 2 x 75)
No rest between sets of 4, check HR after #12

LONG SWIM:
1 x 1200 as follows:
200 swim IM (2 x 100 IM's, desc 1-2)
100 kick FAST with boards
3 times through, except...
3rd 300 is all swim neg split free br 3
1:00 rest at end, check HR

With fins, finish up with...
BUTTERFLY DRILLING

100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for tomorrow's kicking. Have a great day!