Thursday, December 6, 2012

SMAC- Gold


400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/choice breaststroke drill, by 25's
1:00 rest


3 sets of:
1 x 150 @ 3:00- drill/swim by 25's
1 x 250 @ 4:45- odd 50's are swim build, even 50's are kick easy/FAST with boards
No rest between sets; you can change strokes after each set if you'd like.
After 3rd set, continue right into...

8 x 100 @ 1:40 as follows:
odds- 75 swim free br 3/5/3 by 25's, 25 swim NO FREE build to FAST
evens- 75 swim free br 3/5/3 by 25's, 25 kick FAST
1:00 rest, check HR


6 sets of:
4 x 25 @ :40- odds are 15y swim FAST, 10y drill; evens are build to FAST
1 x 50* swim all out FAST from a dive @ 1:00
*in even sets, you'll go a 2nd 50, all out kick FAST on back
No rest between sets.

150 easy drill/swim by 25's before you get out.

Do an excellent job with your HW tonight & get excited for the meet this weekend. Be sure to bring plenty of schoolwork with you to the meet. Workout tomorrow is either 5:30 a.m. or 4 p.m. Everybody will be done by 5 p.m. on Friday. NO WORKOUT ON MONDAY, DECEMBER 10. Have a great day!