Friday, November 23, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 pull breaststroke drill, then drill/drill/fly kick on side, by 25's
1:00 rest


14 x 75 @ 1:25 as follows:
odds- 25 catchup free drill, 50 kick free on back STRONG negative split
evens- 25 drill NO FREE, 50 FAST kick with boards NO FREE
3 x 300 @ 5:00- 50 swim NO FREE (same stroke as even 75's above), 50 kick with boards, desc the 300's 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR


8 x 25 fly pull with free kick @ :50, then right into...
4 sets of:
2 x 75 swim @ 1:30- 25 fly build to FAST, 50 backstroke negative split
2 x 100 swim free br 3 desc 1-2 to what you can @ 1:30- good underwaters throughout!
No rest between sets of 4, check HR after 4th set.


100 easy choice drill before you get out. Do an excellent job with your HW this weekend- don't wait until Sunday to get started. Two weeks until our meet up at GAAC, get excited. Have a great day!