Wednesday, November 21, 2012

SMAC- Gold

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


6 x 75 @ 1:40- 25 ra2 la2 free drill, then 50 drill/swim by 25's NO FREE
6 x 100 @ 1:40-
odds- swim neg split free br 3
evens- swim/kick by 50's choice, NO FREE- you'll have to hustle here!
1:00 rest, check HR


LONG SWIM-
Continuously:
1 x 600- 100 swim IM, 50 kick FAST on back
1 x 800- 200 free swim neg split, then 200 back swim neg split
1 x 1000- odd 100's are swim IM, even 100's are kick FAST with boards
1:00 rest, check HR


200 easy drill/kick by 50's before you get out. Do some HW today or tomorrow- and offer to help your parents around the house. REMEMBER, we all have a lot to be thankful for. Friday Morning at 8 a.m., enjoy the Thanksgiving holiday!