Tuesday, January 8, 2012

SMAC- Gold

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

6 x 75 @ 1:25- 25 ra2 la2 freestyle drill, then 50 drill/kick NO FREE
4 sets of:
1 x 150 @ 2:30- drill/swim by 25's in M-R-S, NO FREE
6 x 25 @ :45 kick FAST (2nd round @ :40, 3rd round @ :35, 4th round @ :30)
No rest between sets, check HR after last 25 in each set.

15 x 100 @ 1:40- 50 swim free br 3/5 by 25's, then 25 kick FAST on back, 25 swim NO FREE
After 3rd 100, 1 x 50 kick FAST @ 1:00;
After 6th 100, 1 x 100 kick FAST @ 2:00
After 9th 100, 1 x 150 kick FAST @ 3:00
After 12th 100, 1 x 100 kick FAST @ 2:00
After last 100, 1 x 50 kick FAST, check HR immediately & OML


Easy 100 drill before you get out. Do an excellent job with your HW tonight, eat well & be sure to give your CBAC entries to your parents. Have a great day!