Monday, November 26, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is a reverse 100 IM drill
1:00 rest

8 x 75 drill/swim/drill by 25's @ 1:25, odds are free, evens are NO FREE
8 x 25 @ :45
odds- fly pull with free kick
evens- breast pull with free kick
1:00 rest, check HR

4 sets of:
1 x 150 IM* @ 2:45 (back/breast/free- NO FLY)
3 x 50 swim/kick fly by 25's @ 1:00, desc 1-3 to something juicy
No rest between sets, check HR after last set
*in each set, the 150 IM will be done differently (25/50/75, or 3 x 50's, or 2 x 75's, etc...)

Finish up with:
24 x 50 @ 1:00-
1-3 swim IM order by 25's
#4- kick FAST on back, get time- focus on 5 FAST udk throughout the set!
Check HR after #24, then 100 easy drill before you get out.

Do an excellent job with your HW tonight, remind your parents to look for the Weekly Update by tomorrow afternoon. Have a great day!