Thursday, October 11, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest

8 x 50 @ as follows:
odds- drill/swim by 25's @ 1:10
evens- swim/kick by 25's @ 1:00
Go 2 x 50's free, 2 x 50's NO FREE, then continue right into...
1 x 600 (4 x 150 continuously) as follows-
50 kick neg split on back- good udk off each wall
50 drill/swim by 25's 4th best stroke NO FREE
50 drill/swim by 25's choice
1:00 rest, check HR

4 sets of:
1 x 100 swim neg split free br 3 @ 1:30 (or @ 1:50 for Lane 3), add 1 x 100 in each round
4 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill, evens are swim build to FAST
4 x 50 kick FAST @ 1:00- odd sets on back, even sets with board
No rest between sets, check HR after 4th set.
1:00 rest after 4th set, then...
1 x 200 drill/swim choice by 25's
1 x 100 kick all FAST for time

4300 scy. Do an excellent job with your HW tonight, make sure you put your entries for CBAC on the fridge. Remind your parents to email me if you want to swim in the December meet in PA. Have a great day!