Thursday, December 13, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/6 kicks 1 stroke backstroke drill, by 25's
1:00 rest

4 sets of:
3 x 25 @ :40- 1&2- drill; #3- swim build to FAST (odd sets free, even sets choice)
1 x 75 kick on back @ 1:40, desc 1-2 & 3-4; 2&4 should be juicy FAST!
No rest between sets, check HR after 4th round.

9 x 100  kick as follows:
1-3, desc on back @ 2:15
4-6, choice @ 1:40
7-9, with boards desc @ 2:30
1:00 rest, check HR


Finish up with...
18 x 75 @ 1:30 in sets of 3;
odd sets of 3, 50 swim, 25 kick desc 1-3
even sets of 3, swim IM (NO FREE)


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