Friday, October 12, 2012

SMAC- Gold

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

8 x 50 as follows:
odds- drill/swim by 25's @ 1:00
evens- swim/kick by 25's @ 1:00
2- free
2 NO FREE
1 x 200 swim/kick by 25's - desc the 50's 1-2 & 3-4 to what you can.
1:00 rest, check HR

3 sets of:
1 x 300 @ 5:30- 100 swim free br 3/5 by 50's, 100 swim Im, 100 swim IM (faster than 1st IM)
1 x 300 swim- as above, only faster than 1st 300
3 x 100 swim @ :10 rest
#1- swim free br 3/5 by 50's
#2- swim IM
#3- swim IM
Check HR, then add times from all 3 x 100 together for 300 total, should be way faster than 2nd 300
No rest between sets.

Until 7:30 p.m.-
25's from a dive swim butterfly
odds are build to FAST
evens are all FAST
breathe every stroke on every 25.

100 easy drill before you get out. Do an excellent job on your HW tonight, don't wait until Sunday to start it all. Sunday at 4 p.m., NO DRYLANDS. Have a great day!