Sunday, October 14, 2012

SMAC- Gold

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

Butterfly drilling with fins

3 sets of:
2 x 50 swim/kick by 25's butterfly @ 1:05
2 x 75 swim 25 fly, 50 free br 3/5 by 25's @ 1:15
2 x 100 swim 25 fly, 50 free br 3, 25 fly @ 1:45
1 x 300 swim free/back/free by 100's, desc 1-3 from round to round
1:00 rest between sets, check HR after each 300

Finish up with...
Head to head kicking races with BB's!
Followed by...
3 x 200 kick descend 1-3 to something all out JUICY FAST on #3.

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. REMEMBER: Friday workout will be in the morning. Have a great day!