Thursday, November 17, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
swim free br 3/drill choice NO FREE/kick on back, build to FAST
12 x 25 @ :40- go 2 swim, 2 kick as follows:
1st 25- 1/2 FAST 1/2 drill (or 1/2 FAST 1/2 moderate for kick)
2nd 25- build to FAST
400 swim/kick by 50's- NO FREE on even 100's, negative split each 50
1:00 rest, check HR
Anh-Trang N/Joe W/Jacob L- swimming tomorrow, so go the following set:
12 x 50 @ :55- 2 swim free, 2 swim/kick by 25's NO FREE, all @ :55
6 x 75 @ 1:45-
25 kick with FAST breakout, 25 drill in M-R-S, :10 rest, then last 25 is swim breast to FAST
1 x 300 swim 50 free br 3, 50 NO FREE- neg split the 50 NO FREE
1:00 rest, check HR, then get fins
With fins, finish up with...
25 x 25 @ :45- the usual sets of 4
100 easy before you get out. Warmup tomorrow starts at 4 p.m., be on deck by 3:50 p.m. Get excited for the meet this weekend, have a great day!

Everybody else (NOT swimming Friday in the meet):
4 sets of:
3 x 150 @ 3:00 as follows:
1- 50 swim FAST, 100 drill
2- 100 swim FAST, 50 drill
3- all swim FAST- except on #2 & 4, 3rd 150 is...
BROKEN 150: 3 x 50 swim FAST @ :10 rest
After 3rd 150, right into...
3 x 100 swim free br 3- 1st round @ 1:30; 2nd set @ 1:25; 3rd @ 1:20; 4th set @ 1:15
1:00 rest, check HR
After 4th set...
300 drill/kick by 50's
Do an excellent job with your HW tonight, get excited for the meet this weekend. Remember, workout on Friday is from 5:15 until 6:00 p.m. Have a great day!