Monday, January 21, 2013
MLK, Jr. Day

SMAC- Gold

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

6 x 50 @ 1:00 drill/kick by 25's, odds free, evens NO FREE
8 x 75-
1&2- 25 catchup free drill, 50 drill/swim NO FREE @ 1:25
3&4- swim/kick/swim by 25's NO FREE @ 1:15, should be same stroke you did on last 50 of 1st 2 x 75's
8 x 50 @ :55-
odds swim fly/free
evens swim back/breast
6 x 75 @ 1:15
odds kick on back
evens- swim IM desc 1-3 to what you can
1:00 rest, check HR & OML, then continue right into...

2 x 400 @ 6:30- 200 swim free br 3/5 by 100's, 100 kick on back, 100 swim IM- desc 1-2 to something juicy!
2 x 400 @ 6:30- 200 swim backstroke, 100 swim IM, 100 kick on back- desc 1-2 to something juicy!
12* x 1/2 pool sprints @ :40- just go to mid-pool and stop; then start from mid-pool
odds- work on explosive breakouts
evens- work on FAST finishes
*middle set of 4 is NO FREE

100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Tomorrow is at 11-12:30 p.m., then lunch at Dream Weaver. Have a great day!