Wednesday, February 27, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 dolphin kicks 1 pull breaststroke drill, then 50 drill reverse IM order
1:00 rest

6 x 50 @ 1:00- 25 fist free drill br 3, 25 choice drill NO FREE
8 x 75 as follows:
2- 50 swim free br 3, 25 kick FAST free on back @ 1:15
2- 25 swim breaststroke build to FAST, 50 drill/swim by 25's NO FREE @ 1:30

1:00 rest, check HR

LONG SWIM-
300 swim free br 3 (or back), desc the 100's 1-3 to what you can (3rd 100 should be juicy)
100 swim IM
50 kick FAST on back
400 swim free br 3 (or back), desc the 100's 1-3 to FAST, then hold for #4
100 swim IM
50 kick FAST on back
500 swim free br 3 (or back), desc the 100's 1-3 to FAST, then hold for #4&5
100 swim IM
50 kick FAST on back
1:00 rest, check HR

With fins, finish up with...
Fly drilling in sets of 25's

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!