Thursday, January 31, 2013

SMAC- Gold

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

4 x 175 as follows:
75- 50 fist free, 25 kick free on back with arms toward ceiling @ 1:20
100- 50 kick neg split on back (FAST UDK!), 50 drill choice NO FREE or back @ 2:00
No rest between sets; after #4 continue right into...
9 x 50 as follows:
1- 25 fly pull with free kick, 25 swim backstroke build to FAST @ 1:00
2- 25 fly pull with free kick, 25 choice drill @ 1:00
3- 25 swim fly, 25 kick FAST @ :55
1:00 rest, check HR

4 sets of:
3 x 75 swim back/breast/free by 25's @ 1:15
3 x 25 swim fly @ :40 desc 1-3 to something juicy
1 x 25 dolphin kick LUNGBUSTER from a dive @ :40
No rest between sets, check HR after 4th set, then 1:00 rest

With snorkels, finish up with...
12 x 75 swim free @ 1:15, desc 1-2's
Check HR

100 easy drill (NO SNORKEL) before you get out. Do an excellent job with your HW tonight & remind your parents about a) workout on Sunday is 1-3 p.m.; and b) anybody in Gold can swim tomorrow at 4:00 p.m. Have a great day!