Friday, October 19, 2012

SMAC- Gold

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

8 x 75 as follows:
2- catchup free drill/breast kick on back, choice drill NO FREE @ 1:40
2- swim 25 free br 3, 50 NO FREE @ 1:25 (50 NO FREE same stroke as last 25 drill above)
3 x 200 @ :20 rest-
100- swim/kick free by 50's
100 swim/kick NO FREE by 50's
1:00 rest, check HR

FROM MID-POOL: work on turns (2 back, 2 open)
1:00 rest, then finish up with...

With fins,
24 x 25 @ :45
1- 1/2 swim FAST 1/2 drill
2-m swim build to FAST
3- all drill
4- all swim FAST
Change strokes after each set of 4

100 easy choice drill before you get out.

Enjoy your day off today, get a head start on your HW so you're not rushing to do it after the meet. See everybody tomorrow at St. Mary's (REMEMBER: NO WORKOUT FOR ANY GROUP ON MONDAY). Have a great day!