Wednesday, September 22, 2010

SMAC Gold

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 50 @ 1:00
2- catchup freestyle, let your legs drive you
2- breast pull with free kick/breast swim - fast tempo on the drill, same tempo on the swim
4 x 50 swim breast/free by 25's @ :50 (@ :55 if necessary)
1:00 rest, check HR
3 sets of:
2 x 75 swim back/breast/free by 25's @ 1:10 (Alexis, Danielle, Hannah, Maverick & Michael @ 1:20)
3 x 50 kick easy/FAST with board @ :55 (A-D-H-M-M @ 1:10)
1 x 150 @ 3:00 swim with BIG negative split - back or IM, can switch up from set to set, but at least 2 sets must be the same
No rest between sets, check HR immediately after finishing each 150 & OML (if you can)
After 3rd set...
1 x 1500 as follows (500 3x through)
300 pull br 3/5/7 by 50's (2x through = 300)
200 choice kick - moderate negative split on each 100
1:00 rest
With fins, finish up with...
24 x 25 @ :45 as follows:
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill (perfect drilling, NOT sloppy drilling)
4- swim all FAST
200 easy choice drill after #24 = 5050 scy
Do an excellent job with your HW tonight, stretch if you canget to sleep as early as possible - speedset tomorrow morning. Have a great day!