Thursday, January 10, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/2 kicks 1 pull breaststroke drill, by 50's
1:00 rest


3 x 200 kick @ 3:30- #2 is with boards, descend 1-3 to FAST
1 x 50 swim FAST choice in M-R-S @ 1:00 (NO FREE)
1 x 50 kick all out FAST with boards @ 1:00

3 x 150 kick @ 2:45- #2 is with boards, desc 1-3 to FAST
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 200 kick- as above
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 100 kick @ 2:00- #2 is with boards, desc 1-3 to FAST
1 x 50 swim FAST- as above
1 x 50 kick all out FAST with boards @ 1:00

3 x 200 kick- as above
1 x 50 swim choice FAST, from a dive
1 x 50 kick all out FAST with boards @ 1:00
4 x 50 easy drill/swim by 25's @ 1:10

Do an excellent job on your HW, eat well & drink plenty of water. Make sure you're preparing for any mid-term exams you have coming up. Anybody coming to the early workout tomorrow? Let me know. Have a great day!