Friday, February 22, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is fly pull with free kick, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
1 x 75 IM drill @ 1:25
1 x 75 IM swim @ 1:25 (should be faster in each round)
2 x 50 kick on back @ :55 (@ :50 in 3rd & 4th round)
No rest between sets, check HR after 4th set.

3 sets of:
1 x 200 swim free br 3, except 3rd 50 is NO FREE @ 3:10
1 x 200 swim 100 free br 3/5 by 50's, 100 swim IM @ 3:10
1 x 200 100 swim free br 3, 100 kick on back @ 3:10
1 x 350 swim free br 3- 1st 200 @ 80-85%, then desc the last 3 x 50 to what you can
1:00 rest between sets, check HR

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Sunday at 4 p.m., enjoy your day off tomorrow!