Wednesday, October 24, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then drill/drill/kick by 25's
1:00 rest

4 x 50 @ 1:10- 25 fly kick on side, 25 fist free drill br 3
8 x 25 @ :50- fly pull with free kick
6 x 75 as follows:
odds- 50 swim free br 3, 25 kick on back build to FAST, @ 1:30
evens- 25 swim fly, 50 swim freestyle br 3/5 by 25, build kick to FAST on 2nd 25- @ 1:20
8 x 50 swim free/back by 25's @ :55
1:00 rest, check HR


LONG SWIM-
1 x 1500 as follows:
200 swim free with snorkel
100 kick FAST with boards
200 swim IM- neg split each 50 & desc the 200's IM 1-3 to what you can- 3rd IM should be juicy!
Check HR after 3rd time through

100 easy drill before you get out. Do an excellent job with your HW tonight, remind your parents I need to know about the GBSA meet by noon tomorrow (they should answer my email). Have a great day!