Friday, December 7, 2012

SMAC- Gold

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


8 x 75 @ 1:45 as follows:
25 kick, 25 drill, :10 rest, 25 swim build to FAST (2 free, 2 NO FREE)
12 x 50 @ 1:05, odds & evens-
odds- swim free/NO FREE by 25's
evens- swim choice/kick by 25's
1:00 rest

8 x 1/2 pool sprints @ :45
12 x 25's from mid-pool, working on turns (2 free, 2 NO FREE)


3 starts before you get out. Be sure to bring your HW with you to the meet, and drink plenty of water on the way up there. Get excited to race this weekend, see you at the pool!