Thursday, October 20, 2011

SMAC- Gold

400 swim freestyle- 4th 25 of each 100 is choice freestyle drill
400 reverse IM- each 100 is drill/swim/drill/fly kick on side, by 25's
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free drill, 25 breast pull w/dolphin kick
6 x 25 @ :40 breast pull w/free kick- hands recover on the water, head down at the end of each stroke
3 x 100 swim 50 back, 50 breast, desc 1-3 to what you can @ 1:45
1:00 rest, check HR
4 sets of:
4 x 25 @ :40
odds- jungle sprint
evens- swim build to FAST
4 x 50 @ :55 kick on back- strong neg split, 90% or better on 2nd 25
BROKEN 100 kick with boards:
odd sets- 2 x 50 @ :10 rest
even sets- 50/25/25- all @ :10 rest
Go 100 drill/swim by 25's after each set & figure out your time for the Broken 100...
1:00 rest between sets.
After 4th set...
3 x 300 pull w/snorkel @ 5:00, desc 1-3 to what you can
1:00 rest, check HR
Finish up with...
Fly drilling with fins
200 drill/kick by 50's before you get out. Do an excellent job with your HW tonight, remember to bring in your interim report cards so I can see how you're doing in school. Get excited for the meet this weekend- NO WORKOUT ON MONDAY. Have a great day!