Wednesday, January 19, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 100 @ 1:45 as follows:
odds- 50 catchup free drill, 50 choice drill in MRS (NO FREE)
evens- 50 swim, 50 kick- #2 is free, others are all in MRS, desc 1-3 to what you can
1:00 rest, check HR; then continue right into...
3 sets of:
4 x 75 @ 1:15- 50 swim, 25 kick on back (1st set free, 2nd set MRS, 3rd set IM by 25's)
1 x 350- 200 swim free br 3 w/STRONG neg split, then 150 kick FAST/moderate/FAST by 50's
:30 rest between sets, start as a group if you can
After 3rd set...
1 x 800 pull w/snorkel, or br 3/5/7/9 by 50's
1:00 rest
With fins, finish up with...
24 x 25 @ :45 in sets of 8 as follows-
1-3 kick FAST choice- can be with board
4- LUNGBUSTER
5-7 fly- drill/build/FAST by 25's
8- LUNGBUSTER
No rest between sets of 8
200 easy drill after #24
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!