Tuesday, October 23, 2012

SMAC- Gold
Quick talk about the meet.

"Meet was good, but skills, skills, SKILLS!"

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

12 x 50 @ 1:05- kick on back with 5 FAST udk, then 2 kicks 1 pull breaststroke- head down at end of stroke, squeeze feet together at the end of each kick
8 x 75 @ 1:30
25- ra2 la2 free, 25 choice breaststroke drill, 25 kick build to FAST (5 FAST udk off each wall)
1:00 rest, check HR

4 sets of:
4 x 50 swim back/breast by 25's @ 1:05 (2nd set @ 1:00, 4th set @ :55)
1 x 100 @ 1:30- swim STRONG negative split free br 3/5 by 50's
No rest between sets, check HR after 4th set.


100 easy drill before you get out. Do an excellent job on your HW tonight, be sure your parents know to reply to the GBSA meet announcement email by Thursday at noon. Have a great day!