Monday, October 15, 2012

SMAC- Gold


400 swim freestyle
400 reverse IM- each 100 is breast pull with free kick/drill/drill/choice kick on back, by 25's
1:00 rest


4 x 75 @ 1:30- 25 catchup free drill, 25 6ks back drill, 25 breast kick on back
12 x 50 kick, 1-4 @ 1:05 (neg split); 5-8 @ 1:20 (desc 1-3/hold for 4); 9-12 @ :55
3 x 150 kick @ 3:20 desc 1-3 to what you can
1:00 rest, check HR


18 x 100 @ 1:40 as follows:
odds- swim strong negative split free br 3/5 by 25's
evens- swim free/4th best stroke by 50's (#2), back/breast by 50's (#4) or IM (#6)
1:00 rest


Modified "over/unders"
15 yards swim FAST from a dive
10 yards underwater dolphin kick FAST
200 easy drill/swim by 25's before you get out.


Make sure you do an excellent job with your HW tonight. REMEMBER: Friday workout is in the morning, then the meet this weekend. NO WORKOUT FOR ANYBODY ON SUNDAY OR MONDAY OF NEXT WEEK. Have a great day!