Thursday, December 27, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 50 @ 1:05- 25 swim free br 3, 25 fist free drill br 3- count strokes for both
9 x 100 @ 1:40 swim free with snorkels as follows-
1- swim neg split with snorkel/2&3 swim neg split & descend
1&2- swim with snorkel desc to what you can/#3- swim neg split free
1-3, all swim with snorkel desc 1-3 to something juicy
1:00 rest, check HR


LONG SWIM-
The swim changes from set to set; 100 kick is always with board FAST, 50 choice 50 breast kick
200 swim free br 3/100 kick FAST
300 swim IM (4 x 75 IM's-no free)/100 kick FAST
400 swim back/100 kick FAST
300 swim free/100 kick FAST
200 swim IM/100 kick FAST
1:00 rest
100 swim FAST choice from a dive


100 easy choice drill before you get out. Do some HW today, ask your parents if you can help around the house, and be sure to eat good food & drink plenty of water. Tomorrow morning at 9:30 a.m. Have a great day!