Wednesday, October 17, 2012

SMAC- Gold


400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 pull back, drill, drill, choice kick on back
1:00 rest


With fins: BIG breaststroke drilling (with Silver)
Then...
9 x 50 @ 1:10- 2 are 2k1p breaststroke drill, then #3 is swim (desc the 50 swim 1-3 to what you can, should be juicy FAST!)
6 x 100 swim/kick by 50's, desc 1-3/4-6 @ 2:15
1:00 rest

LONG SWIM:
1 x 1500 as follows (1 x 500- 3 times through):
75 swim free/25 swim breast/50 kick FAST on back
75 swim free/50 swim breast/25 kick FAST on back
75 swim free/75 swim breaststroke/50 kick FAST with boards
Check HR after 3rd time through


Finish up with...
9 x 50 swim backstroke @ 1:10- desc 1-3's to FAST
100 easy drill before you get out.


 Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout on Friday Morning is at 8 a.m. Have a great day!