Thursday, November 10, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/2 kicks 1 pull breaststroke, by 25's
1:00 rest

6 x 100 @ 1:50-
odds- drill/swim free by 50's
evens- drill/kick NO FREE, by 50's
12 x 25 @ :40- 2 swim then 2 kick on back:
odds- 1/2 FAST 1/2 drill (or kick easy)
evens- build to FAST
1:00 rest, check HR
3 sets of:
2 x 150 as follows-
75 swim IM @ 1:30- about 80%
50 swim FAST @ 1:00- IM order (one set fly, one back, one breast)
25 kick FAST on back @ :40
After 2nd 150...
2 x 100 swim free br 3 @ 1:30, BIG neg split
No rest between sets, check HR after 2nd 100 swim free
After 3rd set, finish up with...
12 x 150 @ 3:00 desc 1-3's to FAST- odd sets swim IM (NO FREE), even sets kick on back choice.
200 easy drill before you get out.
Remember, workout tomorrow is 8-10 a.m., then off tomorrow afternoon. Have a great day!