Friday, October 26, 2012

SMAC- Gold

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

2 x 100 @ 1:50- 50 catchup free, 50 6 kicks 1 stroke back drill
4 x 75 @ 1:25- 25 swim free, 50 drill/swim main race stroke NO FREE
6 x 50 swim free/MRS @ :55
3 x 100 swim IM desc 1-3 to what you can @ 2:00
1:00 rest, check HR


3 sets of:
2 x 50 kick FAST on back @ 1:15
1 x 50 swim FAST from a dive @ 1:00
3 x 50 swim desc 1-3 to something juicy @ 1:10
1 x 50 kick FAST with boards @ 1:15
2 x 150 swim free desc 1-2 to what you can @ 2:45 (2nd round these are backstroke)
Check HR after 2nd 150, but no extra rest between sets.

Until 7:30, finish up with...
100 swim choice (2nd 50 NO FREE), 50 drill choice- repeat this until 7:30 p.m.
Check HR


Do an excellent job with your HW tonight, don't wait until Sunday to get it started. Remind your parents to look for the November calendar in their email. Sunday at 4 p.m., then drylands. Have a great day!