Thursday, November 3, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/kick/drill, by 25's
1:00 rest
4 sets of:
1 x 25 @ :25- 1/2 swim FAST, 1/2 drill
1 x 50 swim free br 3 with STRONG negative split @ :50
1 x 75 @ 1:15- swim choice (2nd round is 50 swim, 25 kick; 3rd round is 25 swim 50 kick; 4th round is all kick)
No rest between sets, check HR after 4th set, then...
8 x 100 @ 1:30 swim as follows:
odds- 50 free br 3, 50 choice NO FREE
evens- swim neg split free br 3- 2nd 50 is within :02 of 200 free GP
1:00 rest, check HR
24 x 50 kick @ 1:10 as follows:
1&2- on back, desc 1-2 to at least 85%
#3- all out FAST with boards, make sure you get your times so I can write them down!
600- 50 swim IM order by 25's, 50 kick choice on back- 5 FAST u-d-k off each wall
1:00 rest
MYSTERY SET- guess it and you don't have to do it!
200 easy drill before you get out.
Do an excellent job on your HW tonight, make sure your parents get the entry fees for the GBSA meet. Have a great day!