Monday, December 31, 2012

SMAC- Gold

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

12 x 100 @ 1:45 in sets of 3 as follows:
1- ra2 la2 free drill/kick on back by 50's
2&3- swim free/swim NO FREE by 50's, desc 1-2 to what you can
1:00 rest after #9, check HR

4 sets of:
1 x 150 @ 2:45 (or @ 3:00, depending on the set)
1 x 100 @ 1:40 (or @ 1:30, depending on the set)
1 x 50 @ 1:00 FAST- will be swim or kick, depending on the set
No rest between sets, but check HR after each FAST 50.


With fins, finish up with...
24 x 25 @ :40 in sets of 3:
1- fly pull w/free kick
2- choice fly drill
3- swim fly build to FAST
No rest between sets of 3.
200 easy drill/kick by 25's before you get out

Enjoy your day off tomorrow, make sure you're ready for school to begin again. Regular schedule resumes on Wednesday. Remind your parents to check for the CBAC meet announcement email. Have a great day, thanks for being a part of SMAC in 2012!