Sunday, May 29, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/choice kick, by 25's
1:00 rest
3 x 300 @ :15 rest, as follows:
1- 50 catchup freestyle drill, 50 6 kicks 1 stroke drill
2- 50 fist free drill, 50 2 kicks 1 pull breaststroke drill
3- 50 kick neg split, 25 fly pull with free kick, 75 swim IM (back/breast/free by 25's)- 2x through
1:00 rest, check HR
3 sets of (in 2nd set, 100's kick are 150's kick; in 3rd set, 150's kick are 200's kick):
4 x 50 kick @ :55
1 x 100 kick @ 1:45 FAST
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST @ 1:45
4 x 50 all swim choice @ :55- br 3 if freestyle
1 x 100 kick FAST @ 1:45
1 x 650* as follows:
1st set- 200 swim free neg split, 200 kick neg split on back, 200 swim IM, 50 kick all out FAST with boards
2nd set- 300 swim free br 3/5/7 by 50's, BIG neg split; then 300 swim neg split back, then 50 kick all out FAST with boards
3rd set- 300 IM (3 x 100's IM swim) desc the 100's 1-3 to something juicy; then 300 pull free w/snorkel; then 50 kick FAST with boards- all out crank here!
200 easy drill before you get out. Do an excellent job on your HW this weekend- don't wait until tomorrow night to start it! Tomorrow morning at 8 a.m. Have a great day!