Wednesday, January 16, 2012

SMAC- Gold

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

6 x 100 @ 1:50-
odds- 50 fist free br 3, 50 2 kicks 1 pull breaststroke drill
evens- 50 kick on back, 50 swim neg split breaststroke
12 x 50 as follows:
1- swim breaststroke/free by 25's @ :50
1- swim neg split free br 3/5 by 25's @ :50
1- swim free br 3 @ :35
1:00 rest, check HR

LONG SWIM-
1 x 1600 as follows:
150 IM (2 x 75 swim fly/back/breast, desc 1-2)
50 kick free FAST on back
200 swim STRONG neg split free (can be back on 2nd & 4th time through)
Descend the 400's 1-2 & 3-4 to what you can; check HR when finished.

With fins, finish up with...
FYI DRILLING

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Be sure to tell your parents to check their email before you come to the pool tomorrow in case workout is cancelled. Have a great day!