Tuesday, February 26, 2013

SMAC- Gold

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


6 x 50 @ 1:00- 25 fist free drill br 3, 25 choice drill NO FREE
2 sets of:
2 x 150 swim free br 3 (neg split) @ 2:15
5 x 50 kick on back @ 1:00, desc 1-3 to FAST, then hold for #'s 4&5
2 x 150 swim backstroke (neg split) @ 2:15
5 x 50 kick with boards @ 1:00, desc 1-3 to FAST, then hold for #'s 4&5
1:00 rest between sets, check HR

With fins, finish up with...
20 x 50 @ 1:00 in sets of 4 as follows:
1-3 swim descend to all out FAST, should be equal to or faster than scy 50 best time
#4- 25 LUNGBUSTER, 25 swim FAST- should be as faster or faster than time on 3rd 50

200 easy drill/swim after last 50 = 4500 scy


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. Have a great day!