Thursday, June 2, 2011

SMAC- Silver

After the usual 300/200 warmup...
3 sets of:
3 x 50 drill/swim choice (same stroke for all 3 x 50's) by 25's @ 1:20
1 x 100 @ 2:45 kick on back descend 1-3 to all out FAST
No rest between sets; then after 3rd set get right into...
6 x 75 @ 1:40- 25 swim free br 3, 25 swim choice NO FREE, 25 kick build to FAST with 5 FAST underwater dolphin kicks!
1:00 rest, check HR
BIG CHALLENGE SET:
As many sets as possible of:
3 x 50 swim free br 3 @ 1:05**
1 x 100 IM swim FAST @ 3:00- be sure to get your time for each IM!
**these 50's get :05 FASTER in each set. No additional rest between sets; the goal of the set is see how low you can go on the 50's free, and still hold your FAST time on the 100 IM (example: 2nd 50's @ 1:00; 3rd set 50's @ :55; 4th set 50's @ :50!! 5th set 50's @ :45, while making each 100 IM as FAST as the first set- whoa!!)
Once you've gone "as low as you can go," go 1 x 100 easy drill choice.
Do an excellent job on your HW tonight, be sure to study for your end of year exams. Have a great day!