Monday, October 1, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest

With fins-
Breaststroke drilling (with both free & dolphin kick)- with Silver
1:00 rest, take off fins

4 sets of:
2 x 50 drill/swim breaststroke by 25's @ 1:15
2 x 100 swim free/breaststroke by 50's @ 2:00, desc 1-2 to what you can
No rest between sets, check HR after 2nd 100 in each set.

24 x 50 kick @ 1:05
2- negative split
1- all FAST
3rd, 5th & 8th set of 3 are with a board
Check HR immediately after #24 & OML, then...
1 x 100 easy choice drill

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!