Thursday, November 15, 2012

SMAC- Gold

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

8 x 25 @ :45-
odds are kick on back with FAST breakout, then easy kick to the end
evens are choice freestyle drill
4 x 100 @ 2:00 as follows:
odd 25's- swim with FAST breakout, then dist per stroke to the end
even 25's choice drill, same stroke
4 x 75 @ 1:45 50 swim dist per stroke (take one less stroke on 2nd 25), 25 breast kick on back
1:00 rest, check HR

From mid-pool:
Work on turns for ten minutes

With fins-
16 x 25 @ :45- the "usual" sets of four
1:00 rest

Work on starts before you go. Do an excellent job on your HW tonight- be sure to bring plenty with you to the meet. Remind your parents to check their email, I sent out all the meet updates today. Get excited for the meet, have a great day!