Tuesday, October 2, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/double arm back drill, b y 25's
1:00 rest

3 x 100 @ 2:00- 25 blow it out the back fly drill, 25 kick build to FAST
12 x 50 kick @ 1:05 as follows (good udk throughout!):
2- STRONG neg split
1- all out FAST for time- keep track of times on the FAST 50's
1:00 rest after #12, check HR

With fins:
3 x 200 kick desc 1-3 to all out smoking FAST @ 4:00- can #3 be FASTER than 4 x 50's add-up above?
1:00 rest, check HR & take fins off

6 x 250 as follows:
odds- reverse 200 IM swim, then 50 kick FAST breaststroke with boards
evens- straight 200 IM swim, then 50 kick FAST fly with boards
:15 rest after each 250- DON'T GO EARLY!
Check HR after #6

200 easy drill/kick by 25's = 4000 scy.

Do an excellent job with your HW tonight. Remind your parents there won't be workout on Friday or Sunday, I'll be at the meet. Have a great day!