Saturday, December 29, 2012

Saturday, December 29, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill
1:00 rest


With fins, 4 sets of:
3 x 35 2 dolphin kicks 1 breast pull @ :40
3 x 25 fly pull with free kick @ :40
2 x 50 @ :55 kick choice on back desc 1-2 to what you can, #2 is FAST (target best time in SCY 50 Free)
No rest between sets, check HR after 2nd 50 kick in each set.


6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
2 x 75 swim back/breast/free by 25's @ 1:20
2 x 50 swim breaststroke @ 1:10 desc 1-2 to something juicy
2 x 1/2 pool sprints- UDK to halfway, one complete somersault, 2 streamlined jumps off bottom, then UDK FAST back to the wall
No rest between sets.


Until 5:50, finish up with...
3 x 100 swim free (I will give everybody their interval)- kick FAST on back on 3rd 25, except #2 is straight swim free br 3/5 by 50's with STRONG neg split
5 "pull-up/outs" on the side of the pool, then one jump off the diving board (jump off the boards only if you make all 3 x 100's).
Check HR before you start each round.


Do some HW tonight, ask if you can help around the house, eat good food & drink plenty of water. Tomorrow: swim 4-5:30 p.m., then drylands until 6:15 p.m. Have a great day!

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