Friday, December 14, 2012

SMAC- Gold

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


6 sets of:
4 x 25 @ :45
1&2- kick free on belly, head out & hands streamlined
3&4- 6 kicks 1 pull backstroke drill
1 x 150- swim backstroke @ 2:45 (odd sets) desc 1-3; or kick choice with boards @ 3:15 (even sets) desc 1-3
No rest between sets, check HR after each 150.

3 x 300 swim free with snorkels @ 5:30, desc 1-3 to what you can, and be sure to DO YOUR FLIP TURNS!
1:00 rest

Finish up with...
12 x 25 @ :40- odds are fly pull with free kick, evens are swim fly build to FAST
10 x 50 @ 1:00 back/breast by 25's- swim the back with a consistent & steady tempo (easy on the legs), then swim the breaststroke with a big, fat JUICY kick
100 easy drill before you get out.


Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Have a great day!