Monday, October 8, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

3 sets of:
3 x 50 kick on back @ 1:05 (@ 1:00 in 2nd set, @ :55 in 3rd set)- good udk throughout!
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set, 6 x 25 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest after 3rd set, then...
3 x 150 kick desc 1-3 @ 3:15 as follows:
1&3 on back choice kick (but same kick for both), #2 is breast kick with boards
1:00 rest, check HR again

9 x 100 as follows:
1-3 swim/kick by 50's (kick with boards) @ 1:45
4-6 swim free br 3/5 by 50's desc 1-3 to what you can (3rd 100 should be juicy!)
7-9 swim/kick by 50's (kick with boards) @ 1:45
1:00 rest, check HR

Finish up with 15 x 50-
1&2- drill/swim breaststroke by 25's @ 1:05
#3- swim/kick breaststroke by 25's @ :55
100 easy drill choice after #15


Do an excellent job with your HW tonight- be sure you're ready for the week ahead in school. BRING IN YOUR INTERIM REPORT CARDS SO I CAN SEE HOW YOU'RE DOING IN SCHOOL. Have a great day!