Tuesday, May 31, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick choice, by 25's
1:00 rest
3 sets of:
2 x 100 @ 1:45- 50 fist free br 3, 50 choice drill in M-R-S, NO FREE
1 x 150 @ 2:45- 50 swim mod neg split free br 3/5 by 25's, 25 swim in M-R-S, NO FREE; then 25 drill in M-R-S, then last 50 is swim BIG negative split in M-R-S
No rest between sets, check HR after 3rd set
1:00 rest
3 sets of:
3 x 50 swim mod free br 3 @ :50
1 x 150 swim BIGGEST negative split you can have @ 2:30
1 x 50 kick choice FAST @ 1:00
3 x 50 swim mod free br 3 @ :50
1 x 100 swim build 1st 50 to 90%, then all out smoking FAST on 2nd 50, @ 2:00
1 x 50 kick all out FAST choice @ 1:00
3 x 50 swim mod free br 3 @ :50
1 x 50 all out FAST for time @ 1:30
1 x 50 kick all out FAST for time
Check HR after each set
After 3rd set, finish up with...
24 x 50 swim @ :45- #'s 1-3 are choice, but every 4th 50 is always kick
200 easy drill before you get out.
Do an excellent job on your HW tonight, be sure to study a little each night for your finals. Have a great day!