Thursday, October 25, 2012

SMAC- Gold

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

8 x 25-
odds- push off & float to surface, then kick ONLY for :05, then add arms (freestyle drill) to far end @ 1:00
evens- kick on back FAST @ :40
8 x 50 @ 1:05
odds- swim freestyle/kick on back FAST
evens- swim chocie/2 kicks 1 pull breaststroke drill
8 x 75 @ 1:30
25 swim choice, 25 swim breaststroke, 25 kick choice on abck- 5 FAST udk throughout
1:00 rest
9 x 100 in 3 sets of 3:
1- swim free br 3/5 by 50's with STRONG negative split @ 1:30
2- 50 swim free br 3, 50 swim breaststroke @ 1:50
3- 50 swim FAST breaststroke from a dive, 50 drill breaststroke
1 x 300- 50 choice kick negative split (5 FAST udk), 50 choice drill
Check HR


Do an excellent job with your HW tonight, be sure to tell your parents to look for the November calendar in their email by tomorrow. Have a great day!