Friday, March 11, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
2 sets of:
1 x 100 fist free drill/swim free by 25's, both br 3 @ 1:45
4 x 75 @ 1:30- 25 swim free br 3, 50 choice drill NO FREE
1 x 300 @ 5:00 - 50 swim dist per stroke (NO FREE on 2nd & 3rd 100's), 50 kick easy on back with 10 yard breakouts
No rest between sets, check HR after 2nd set.
After 2nd set, 1:00 rest, then get right into...
8 x 50 swim @ :55, odds are free br 3, evens are free/NO FREE by 25's
8 x 25 @ :45
odds- swim 1/2 FAST, 1/2 dist per stroke
evens- kick with FAST breakout, then easy to the end
200 drill= 3000 scy.
Do an excellent job with your HW this weekend, get excited for the meet- remember, the warmup for both Saturday and Sunday is now at 11:30 a.m.! Have a great day!