Thursday, October 18, 2012

SMAC- Gold

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

3 sets of:
2 x 75 @ 1:30- drill/swim/drill by 25's
2 x 50 swim/kick by 25's @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets; NO FREE in 2nd or 3rd set; check HR after 3rd set.

6 sets of:
1 x 250 swim free br 3@ 3:40 (back in even sets @ 4:00)
6 x 25 @ :45-
odds kick build to FAST
evens- swim 15 yards FAST from a dive, then 10 yards drill
No rest between sets, check HR after 4th set.

Finish up with (until 7:30 p.m.):
25's @ :50
odds- swim choice, all FAST
evens- kick choice, 5 FAST underwater dolphin kicks, then moderate kick to the end


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER, workout tomorrow morning is from 8-9 a.m. Have a great day!