Thursday, November 29, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 50's
400- kick/drill choice NO FREE by 25's- build the 25 kick to FAST
8 x 50 swim/kick by 25's @ 1:00- desc 1-2's to what you can; odd sets of 2 are free, evens sets of 2 NO FREE
1:00 rest, check HR

Until 7:15...
4 x 25 @ :45 kick
#1- FAST kick to 10 yards, then easy kick to the end
#2- FAST kick to 15 yards, then easy kick to the end
#3- all kick FAST
#4- all easy kick
1 x 50 kick* FAST for time @ 1:00
*even sets, the 50 kick FAST will be something different, but also FAST


At 7:15...
Work on starts: remember, entering the water in a "straight line."


100 easy drill before you get out. Remind your parents to check their email for the December calendar. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!