Tuesday, January 15, 2013

SMAC- Gold

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


8 x 50 @ 1:00
odds- ra2 la2 free drill/2 kicks 1 pull breaststroke drill, by 25's
evens- choice drill, NO FREE OR BREASTSTROKE
4 x 125 @ 2:30- 50 fist free br 3, 25 swim breast build to FAST, 50 drill/swim choice
1:00 rest, check HR


8 x 250 @ 4:15 as follows:
100 kick on back, get time- should be at least 85% with real good UDK
:10 rest
50 swim free (odd 250's) or choice NO FREE (even 250's) FAST, get time
100 kick with boards, FAST
No additional rest between 250's; check HR after each 100 kick with boards.


With fins, finish up with...
24 x 25 @ :45 in sets of 4:
1- fly pull with free kick, head down before your hands come around
2- swim fly build to FAST
3- 15m swim FAST, 10m drill
4- swim build to FAST, same stroke as #3


100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the upcoming meets. Have a great day!