Thursday, December 2, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 as follows, all in main race stroke:
2- drill/kick by 25's @ 1:05
2- swim/kick by 25's @ :55
1 x 400 - 50 swim neg split free br 3/7 by 25's
1:00 rest, check HR
1 x 150 kick all out FAST for time, make sure you get your time
1:00 rest
6 sets of:
2 x 50 swim in main race stroke NO FREE @ :50 - should be strong
:20 rest
6 x 25 kick FAST @ :10 rest, get total time & subtract :50; must be FASTER than your time on the straight 150 kick!
1:00 rest between set.
After 6th set, check HR, then...
1 x 400 drill/kick by 50's
Work on starts until 6:15 p.m.
Do an excellent job on your HW tonight, get excited for the meet! Have a great day!