Monday, May 9, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest
6 x 75 @ 1:20- 50 fist free drill br 3, 25 fly kick on side (1-3), then kick on back desc 1-3 (4-6)
8 x 100 @ 1:45
odds- swim 50 free br 3 neg split, 50 drill NO FREE
evens- 50 swim (same stroke as drill on odd 100) neg split, 50 kick choice
14 x 25 @ :35
odds- jungle sprint- different stroke each time
evens- kick on back FAST- at least 5 dolphin kick underwater
1:00 rest, check HR immediately & OML

6 sets of:
3 x 50 kick @ :50- 1 x 50 with board each round
1 x 150 swim BIG negative split @ 2:10
BROKEN 150 kick: different each round
:30 rest between sets, check HR after Broken 150 in each set

If there is time, finish up with...
With fins:
24 x 25 @ :40- the usual sets of 4
5900 scy
200 drill before you get out. Do an excellent job with your HW tonight, get excited for the meet. Have a great day!