Monday Morning, November 12, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest

All @ :20 rest
1 x 400- 100 kick on back negative split, 100 IM drill
1 x 300- 50 swim in MRS, 50 swim in 4th best stroke (NO FREE on either), desc the 100's 1-3 to what you can
1 x 200 kick - 100 on back, 100 with boards- neg split both 100's
1:00 rest, check HR

24 x 50 kick @ 1:10- 1 easy, 1 FAST, as follows:
1-4 free kick with boards
5-8, on back, choice
9-12- breaststroke kick with boards
2x through
1:00 rest after #24, check HR

With fins:
Butterfly drilling, with Silver

200 easy drill/kick by 25's before you get out. Enjoy the rest of the day off, do an excellent job on your HW and get excited for the meet this weekend. Have a great day!