Friday, November 30, 2012

SMAC- Gold

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


8 x 50 drill/swim by 25's @ 1:00- odds are free, evens are NO FREE
9 x 100 as follows:
1- drill/swim free by 50's @ 1:40
2- IM drill by 25's @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy!
1:00 rest, check HR


With fins, 4 sets of:
3 x 50 swim @ 1:10 desc 1-3 to all out FAST (#3 should be faster than your 50 best time in that stroke)
1 x 50 @ 1:10 dolphin kick LUNGBUSTER/swim by 25's- how close can you get to what you went on 3rd 50 above?
1 x 100 kick all out FAST on back @ 2:00- everybody should be able to get under 1:10 here!
No rest between sets; no free in even sets. Check HR after 4th set.


Finish up with...
1 x 600 as follows:
100- 2 kicks 1 pull breaststroke drill
50 choice kick on back (5 FAST udk)
50 choice drill NO FREE

Do an excellent job with your HW tonight, be sure to remind your parents to check their email for the December calendar. Sunday at 4 p.m., drylands at 6 p.m. Have a great day!