Friday, June 3, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/different drill/swim/kick build to FAST, by 25's
1:00 rest
4 x 50 catchup free drill @ 1:00- feel water on each stroke
6 x 75 @ 1:20- 25 swim free br 3, 25 choice swim breast or fly, then 25 kick on back build to FAST- remember, 5 FAST underwater dolphin kicks off of each wall!
9 x 50 as follows, all @ :50
1&2- swim/kick by 25's your choice
3- swim free br 3, desc 1-3 through the set
1 x 400 swim- 100 free br 3/5 by 50's, 100 IM- 2nd 200 FASTER than the 1st 200
1:00 rest, check HR
9 rounds of:
4 x 25 swim FAST @ :45- get times, add up for 100 scy total (odd 25's are from a dive)
1 x 100 @ 2:00- 75 kick FAST for time- get time, then 25 drill
After every 3rd set...
1 x 200 swim free br 3 with BIG negative split @ 3:00
No additional rest between sets, check HR after every 200 free

Finish up with...
1 x 800- 200 drill/kick by 50's, then 200 pull free br 3/5/7/9 by 50's

Do an excellent job with your HW this weekend, be sure to study for your final exams. Sunday at 4:00 p.m. Have a great day!