Wednesday, December 19, 2012

SMAC- Gold


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

10 x 100 as follows:
odds- 50 6 kicks 1 stroke backstroke, 50 2 kicks 1 pull breaststroke @ 2:00
evens- swim back/breast by 50's, neg split each 50, @ 1:45
1:00 rest, check HR


LONG SWIM-
4 times through:
200 swim freestyle
200 swim backstroke
Descend the 400's 1-2 & 3-4
Check HR after last 400


Finish up with...
4 x 100 kick all out FAST, holding your best average ever (BAE!) @ 2:30
8 x 25 swim butterfly from a dive, build to FAST
100 easy drill before you go.


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!