Monday, November 15, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/breast pull w/free kick by 25's
1:00 rest
8 x 50 drill @ 1:00- 2 ra2la2 free, 2 choice breast drill
1 x 400 as follows:
25- choice skulling
25 breast pull w/free kick
50 swim negative split breaststroke
:30 rest- check HR & get ready for the 125's...
6 x 125 @ 1:50 (2:00) swim as follows:
#1- 100 swim free br 3, 25 swim breast build to FAST
#2- 75 swim free br 3, 25 swim breast build to FAST, 25 swim free br 3 w/FAST kick
#3- 50 free br 3/25 breast build/50 free with FAST kick
#4- 25 free br 3/25 breast build/75 free with FAST kick
#5- 25 breast build to FAST, 100 swim free br 3 with FAST kick
#6- swim 100 IM FAST, 25 kick free FAST
1:00 rest, check HR
With fins:
24 x 25 @ :40
1- fly drill, I'll give you the drill
2- swim fly at 85% with all out FAST finish
3- kick FAST on back in odd sets of 3; LUNGBUSTER in even sets of 3
1:00 rest, take fins off
4 sets of:
3 x 100 kick negative split, desc the 2nd 50 to what you can, @ 1:45 (2:00)
4 x 50 @ 1:00 in MRS- swim/drill by 25's, the swim 25 is FAST
No rest between sets, check HR after 3rd 100 kick in each set
Warmdown with...
1 x 400 drill/kick by 50's
5350 scy
Do an excellent job on your HW tonight, get excited for the meet this weekend! Have a great day!