Thursday, November 1, 2012

SMAC- Gold

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

8 x 50 @ 1:05 drill/kick by 25's, 2 free, 2 NO FREE

1 x 300 - 75 swim backstroke, 25 breast kick on back- focus on 5 FAST udk throughout
1:00 rest, check HR

LONG SWIM-
1 x 1200 as follows (3 continuous 400's)
300 IM-
1st 100 is (by 25's) fly/back/breast- get out and dive in for free
2nd 100 is back/breast/free- get out and dive in for fly
3rd 100 is breast/free/fly- get out and dive in for backstroke,
then...
100 kick FAST with boards
1:00 rest after 3rd 400, check HR

9 x 100 kick @ 3:00 as follows:
1&2- BROKEN, 4 x 25 kick FAST @ :10 rest, except 4th 25 is dolphin kick LUNGBUSTER from a dive
#3- straight 100 kick FAST for time
*note, if you use boards for the BROKEN 100's kick, then the 3rd 100 (straight 100 kick) is on your back, & vice versa

200 easy drill/swim dps by 25's before you get out. Do an excellent job with your HW tonight and be sure to give your parents the copy of your events for the GBSA meet. Have a great day!