Wednesday, January 2, 2013

SMAC- Gold

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

With fins-
16 x 25 @ :40
2- breast pull with free kick
2- fly pull with free kick
1:00 rest, take off fins and continue right into...


15 x 50 as follows:
1- swim breast/free by 25's @ 1:00
1- swim fly/free by 25's @ :55
1- swim free br 3/5 by 25's @ :50
No rest between sets of 3, check HR after #15.


LONG SWIM-
3 times through:
150 IM- each 50 is swim/kick by 25's, IM order by 50's
450 swim backstroke, descend the 150's 1-3 in each 450 (2nd time through is freestyle)
Descend the 3 x 600 1-3 to something juicy on the 3rd 600!
Check HR


Finish up with...
24 x 25 kick @ :45
2 with boards, 2 on back
odds are 1/2 FAST 1/2 moderate;
evens are all kick FAST!


100 easy drill before you get out. Do an excellent job with your HW tonight, make sure your parents know there isn't any workout on Sunday. Have a great day!