Thursday, February 14, 2013

SMAC- Gold (early workout for Abby J. & Bekah J.)

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

6 x 100 @ 1:45- 50 swim free br 3, 50 choice drill in M-R-S (NO FREE)
1:00 rest, check HR, then...

4 sets of:
1 x 125 @ 2:15- 50 drill/swim by 25's, 25 kick build to FAST, 50 drill/swim by 25's
3 x 75 swim @ 1:30 descend 1-3 to something juicy!
4 x 50 swim/kick by 25's (same stroke as 75's) @ :50
1 x 150 swim STRONG negative split (free in odd sets, M-R-S in even sets)
1:00 rest between sets.

Finish up with...
12 x 25 @ :50 from a dive- 15m swim all out FAST, 10m drill
1 x 100 easy drill before you get out.

Do an excellent job with your HW tonight & remember to bring in your report cards so I can see how you're doing in school. Holiday schedule on Monday, Gold workout is 11 a.m.-12:30 p.m. Have a great day!