Sunday, February 3, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/blow it out the back fly drill, by 25's

6 x 100 @ 1:45
odds- ra2 la2 free drill, 2 kicks 1 pull breast drill, by 50's
evens- swim breast neg split, kick 85%/100% by 25's on back
1:00 rest, then get right into...

6 sets of:
1 x 200 swim STRONG negative split (free in odd sets, back in even sets) @ 3:15
4 x 25 @ :45- odfds are 1/2 swim FAST 1/2 drill, evens are kick FAST on back
2 x 50 kick FAST with boards @ :10 rest (odd sets) or 100 kick FAST for time (even sets), all @ 2:30
No rest between sets, check HR after 200 & the kick at the end of each set.

BUCKET OF BALLS!!!!

Easy 100 drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Regular schedule tomorrow & Tuesday, 8-9:30 a.m. on Wednesday Morning. Have a great day!