Tuesday, December 18, 2012

SMAC- Gold

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


8 x 75 @ 1:25- 25 ra2 la2 free drill, 50 drill/swim by 25's NO FREE
1:00 rest, check HR, then...
MOVE TO THE DEEP END

4 x 50 STRONG negative split kick on back @ 1:00- good UDK, really get those legs going!
3 sets of:
1 x 250 kick FAST on back @ 4:30
6 x 25 kick FAST with boards @ :45- keep track of average time
1 x 150 kick FAST on back @ 2:30
6 x 25 kick FAST with boards @ :45- get average time
1 x 50 kick all out FAST with boards @ 1:00
100 easy drill/swim by 25's after 1st & 2nd set; after 3rd set...
1 x 150 swim choice FAST for time
100 easy drill before you get out.


Do an excellent job with your HW tonight, make sure you bring in your interim progress reports so I can see how you're doing in school. If you're staying to time for the Mini-Meet, change quickly & be sure to have something to drink. Have a great day!