Wednesday, January 9, 2013

SMAC- Gold

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

6 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke drill- head facing down on the 2 kicks
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 kick FAST on back (good udk)
No rest between sets.


LONG SWIM-
1 x 1800 as follows:
2x through- 100 swim back, 50 swim easy/FAST breast, 100 swim IM, 50 kick FAST with boards
After 2nd time through...1 x 300 swim free br 3/5 by 50's, desc the 100's 1-3 to what you can
Repeat the above (900), for an 1800 total. Check HR at the end.


With fins, finish up with...
Fly drilling with fins.

100 easy drill before you get out. Do an excellent job with your HW tonight, and remind your parents to look for the MEET ANNOUNCEMENT for the February meet in VA. Have a great day!