Wednesday, January 23, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6ks back drill, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
1 x 100 @ 1:45- 25 fly pull with free kick, 25 kick free on back, build to FAST
1 x 100 @ 1:45- 50 1/2 ra 1/2 la back drill, 50 2 kicks 1 pull breast drill
1 x 75 kick on back with 5 FAST udk off each wall, desc 1-2 & 3-4 @ 1:30
No rest between sets, check HR after 4th set.

LONG SWIM-
4 times through:
150 swim free with snorkel, descend the 50's 1-3 to something juicy
150 swim IM (NO FREE), neg split each 50
100 kick FAST on back, focus on udk throughout
Check HR when you finish; after everybody has finished...
1 x 50 swim FAST for time
1:00 rest

With fins, finish up with...
Butterfly drilling


Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!