Wednesday, February 20, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 25 double arm backstroke, drill, drill, fly kick on side, by 25's
1:00 rest

4 x 75 @ 1:20- 50 fist free br 3, 25 breast kick on back
4 x 100 @ 1:45- 50 swim free br 3, 25 swim breaststroke build to strong, 25 kick FAST free on back
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice breaststroke drill
4 x 100 @ 1:45- 50 swim backstroke neg split, 25 swim breaststroke FAST, 25 kick free on back FAST
1:00 rest, check HR


LONG SWIM-
5 times through (1500 total):
150 swim STRONG negative split (free in odd rounds, back in even rounds)
100 IM swim (except last 25 is kick FAST free on back)
:10 rest, get boards
50 kick FAST your choice with boards
Check HR at the end of the 1500.

Finish up with...
1 x 150 swim all out FAST from a dive, your choice
100 easy drill/swim by 25's before you get out.

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!