Wednesday, December 12, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke, 25 drill, 25 kick
1:00 rest


3 sets of:
1 x 100 @ 1:45- 50 ra2 la2 free, 50 swim free build kick
1 x 100 drill/swim by 25's NO FREE @ 1:45
4 x 50 kick @ :55 (1st set on back; 2nd set with boards; 3rd go 50's kick on back @ 1:10, desc 1-2 & 3-4)
After 3rd set, get right into...
6 x 75 @ 1:20
25 swim back, 25 swim breast. 25 kick FAST free on back 
1:00 rest, check HR


LONG SWIM-
4 times through-
100 swim IM, desc effort 1-4

100 kick on back- neg split with 5 FAST udk off each wall
100 swim free br 3/5 by 50's- 85% effort on 2nd 50
:10 rest
100 kick FAST with boards- 50 free, 50 breaststroke


Finish up with...
FLY DRILLING WITH FINS (with Silver)


200 easy drill/kick by 25's before you get out. 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!