Monday, December 17, 2012

SMAC- Gold

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

4 sets of:
1 x 50 fist free br 3 @ 1:00
1 x 100 swim free br 3/5 by 50's @ 1:30
2 x 25 choice drill in MRS- NO FREE @ :40
2 x 50 swim/kick by 25's in same stroke @ 1:00 desc 1-2 to what you can
No rest between sets, check HR after last set.

6 sets of:
2 x 75 kick IM order by 25's on back @ 1:25
2 x 50 kick choice descend 1-2 to FAST with boards @ 1:10
1 x 150 swim negative split backstroke @ 2:20- good udk throughout!
No rest between sets, check HR after FAST 50 kick in each set.

If there is time...
10 x 25 from a dive swim butterfly build to FAST @ 1:00
100 easy drill before you get out.


Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Have a great day!