Wednesday, February 13, 2013

SMAC- Gold

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

6 x 50 drill/swim by 25's @ 1:00
Then continue right into...
3 sets of:
3 x 100 kick on back @ 1:45- 50 free, 50 NO FREE, good udk throughout & neg split each 50
4 x 25 kick FAST with boards @ :45, get times & add up for 100 total (in 2nd set, go 4 x 25 @ :10 rest & add up times; in 3rd set go 1 x 100 straight kick FAST, see how close you can come to beating your previous 100 times)
1:00 rest, check HR

LONG SWIM-
6 x continuous 300's as follows:
250 swim free/50 kick choice FAST with boards
250 swim free (faster)/50 kick FAST breaststroke with boards
250 swim backstroke/50 kick FAST choice with boards
250 swim backstroke (faster)/50 kick breaststroke FAST with boards
250 swim IM (200 IM, then another 50 fly)/50 kick FAST choice with boards
250 swim IM as above (faster)/50 kick FAST breaststroke with boards.
Check HR immediately & OML.

Finish up with...
24 x 25 @ :45
1- kick choice FAST with boards
2- kick breaststroke FAST with boards
3&4- fly pull with free kick drill

100 easy drill before you get out. Make sure you bring in your report cards so I can see how you're doing in school. Do an excellent job on your HW tonight & remember the Holiday Schedule coming up on Monday. Have a great day!