Wednesday, September 26, 2012

SMAC- Gold

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

9 x 150 as follows:
1-3 75 kick, 50 fist free drill br 3, 25 fly kick on side
4-6- 2 kicks 1 pull breaststroke drill, 25 breast kick on back
7-9, 50 swim breast neg split, 50 catchup free drill, 50 swim neg split breast, FASTER
1:00 rest, check HR

3 sets of:
6 x 25 kick with boards @ :50 (2nd set @ :40; 3rd set @ :30)
3 x 100 kick- I'll give each lane their intervals, each set the interval gets FASTER
No rest between sets, check HR after last 100 in each set.

Finish up with...
50's swim breast/free br 3 by 25's- I'll give each lane their intervals
100 easy drill before you get out.

Do an excellent job on your HW tonight. Remind your parents that workout on Friday is at 8:00 a.m. Have a great day!