Friday, November 9, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

12 x 25 @ :45-
3- 6 kicks 1 stroke backstroke drill
3- 2 kicks 1 pull breaststroke drill
18 x 50 as follows:
3- swim negative split free br 3 @ :55
3- swim breast/back by 25's @ 1:05
3 x 150 swim neg split free br 3 @ 2:45, desc 2nd 75 1-3 to something juicy!
1:00 rest, check HR

6 sets of:
3 x 50 swim breast/back by 25's @ 1:30 desc 1-3 to FAST
1 x 75 swim IM FAST from a dive @ 1:30
No rest between sets, but check HR after each 75 IM


200 easy drill/kick by 50's before you get out. Do an excellent job with your HW this weekend, don't wait until Sunday to get started on it. Sunday at 4 p.m., then Monday Morning at 8 a.m. Have a great day!