Sunday, December 2, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 fly kick on side
1:00 rest
3 x 100 @ 1:50- 50 ra2 la2 free drill- watch head position, then 50 choice drill NO FREE
3 x 50 swim free/NO FREE by 25's @ :55
3 x 50 swim/kick choice by 25's @ :55
3 x 50 kick on back @ :55
1:00 rest, check HR

4 sets of:
3 x 25 swim fly build to FAST @ :35
4 x 50 swim/kick- back in odd sets @ :55; breast in even sets @ 1:00
1 x 150 swim STRONG negative split - add 1 x 150 in each set; odd 150's are free @ 2:15, even 150's are backstroke @ 2:30
No rest between sets; check HR after 4th set.

Finish up with...
20 x 25 kick all out FAST @ :45- 2 on back, 2 with boards; change kick every 4th 25

Until 6 p.m.,
work on "straightline starts" from a dive.

Change quickly for drylands. Make sure your HW is done & you're ready for the week ahead at school. Have a great day & get excited for the meet next weekend!