Wednesday, October 10, 2012

SMAC- Gold

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


6 x 75 @ 1:40-
25 fly pull free kick
25 ra2 la2 free drill
25 breast kick on back
15 x 50 @ 1:05 kick as follows:
1- kick BIG neg split on back
1- kick BIG neg split free with boards
1- kick BIG neg split breast with boards
1:00 rest, check HR


LONG SWIM- 
1 x 2000 as follows
200 kick on back negative split- 5 FAST udk off each wall
200 swim negative split free br 3- same 5 FAST udk off each wall
:10 rest
100 kick FAST with boards
Go right back into 200 kick after the 100 kick with boards
4 times through = 2000
1:00 rest, check HR


With fins, finish up with...
8 x 75 breast pull with 2 dolphin kick @ 1:40- good acceleration with hands back to the front
100 easy drill before you get out.


Do an excellent job with your HW tonight. Make sure you put your CBAC entries on the fridge so you have it for the meet. Have a great day!