Sunday, December 16, 2012

SMAC- Gold

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


6 x 100 @ 2:00 50 drill, 50 swim neg split (odds free, evens NO FREE)

6 sets of:
2 x 150 swim free br 3/5/3 by 50's @ 2:15
2 x 75 desc 1-2 to FAST @ 1:30 (odd sets swim free, even sets swim NO FREE)
No rest between sets, check HR after 2nd 75 in each set
After 3rd set...
3 x 350 swim free w/snorkels @ 6:00, desc 1-3 to what you can
1:00 rest, check HR


8 sets of:
2 x 25 @ :45- kick with boards, FAST to the 10/15 yard buoy marker
1 x 50 @ 1:00 kick FAST on back, get time (2 x 50 kick FAST @ 1:10 in even sets)
No rest between sets


200 easy drill/swim by 25's before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Bring in your interim report cards so I can see how you're doing in school. Have a great day!