Sunday, July 31, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick, by 25's
1:00 rest
2 sets of:
2 x 50 ra2 la2 free drill @ 1:00
2 x 50 drill/swim by 25's NO FREE @ 1:00
1 x 200 kick choice on back*- negative split each 50- 5 FAST underwater dolphin kicks off of each wall
:30 rest between sets; check HR after each set; *in 2nd set, 200 kick is w/boards
After 2nd set...
2 sets of:
3 x 100 @ 1:35 swim 50 free br 3, 50 NO FREE- mod neg split to both 50's
6 x 50 @ :55 kick choice kick on back w/mod neg split (2nd set w/boards)- 5 FAST underwater dolphin kicks off of each wall
No rest between sets, check HR after 2nd set...
2 sets of:
4 x 75 swim-
odds are IM (NO FREE) @ 1:15
evens- 50 swim choice, 25 swim NO FREE
6 x 25 @ :40- jungle sprints-
odds are kick
evens are swim
No rest between sets, check HR after 2nd set
With fins, finish up with...
16 x 25 @ :45- the usual sets of 4, focus on great breakouts & FAST underwater dolphin kicks off the wall!
100 easy drill = 4200 scy
Last week- rest up, start drinking lots of water & Gatorade (NO SODA!) and get excited for the meet! Have a great day!