Tuesday, December 11, 2012

SMAC- Gold

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

8 x 50 @ 1:10
25 kick- 5 FAST udk, then build kick to the turn
25 choice drill NO FREE- be as sharp with the drill, not sloppy!
1 x 600 as follows:
100 swim negative split backstroke, 25 swim breast, 25 swim fly
1:00 rest


8 x 50- odds swim free/NO FREE by 25's @ :55, evens choice kick with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- get time
8 x 50- odds swim free br 3/5 by 25's @ :50, evens kick choice with boards @ 1:00
1 x 200 swim free with snorkel @ 3:30- faster than 1st 200
8 x 50- odds swim free br 3/5 by 25's @ :45, evens choice kick with boards @ :55
1 x 300 swim free (NO SNORKEL), desc the 3 x 100 1-3 to something juicy!
1:00 rest, check HR
1 x 600 kick- 100 neg split on back (free), 50 kick FAST choice with boards
100 easy drill before you get out.


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