Thursday Morning, January 17, 2012

SMAC- Laurel G.
I hope you're feeling better today!

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

14 x 50 as follows:
odds- 25 ra2 la2 free drill, 25 kick free on back build to FAST @ 1:05
evens- 25 swim free br 3, 25 choice drill NO FREE @ 1:00
8 x 75 "slide IM" @ 1:25 as follows:
#1- 25 swim fly, 25 swim back, 25 kick FAST free on back
#2- 25 swim back, 25 swim breast, 25 kick FAST free on back
#3- 25 swim breast, 25 swim free, 25 kick FAST free on back
#4- 25 swim free, 25 swim fly, 25 kick FAST free on back
#5- 25 swim fly, 25 swim back, 25 kick FAST free on back
#6- swim back/swim breast/kick FAST free, by 25's
#7- breast/free/kick FAST free on back, by 25's
#8- free/fly/kick FAST free on back, by 25's
1:00 rest, check HR

Finish up with...(get a kickboard from the LG office before you start this set!)
6 sets of:
1 x 25 @ :40- swim 15 yards FAST, 10 yards drill (same stroke)
1 x 25 @ :40- swim (same stroke as 1st 25) build to FAST
1 x 50 choice kick FAST with boards @ 1:10
No rest between rounds; check HR after last round

Do an excellent job with your HW this weekend (don't forget to bring it with you), and enjoy your time away with your family. Be sure to say "thank you" to your parents, also. Get excited for the meet next weekend, have a great trip!