Thursday, December 1, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
2 x 200 @ :20 rest as follows:
#1- 50 fist free br 3, 50 breaststroke kick negative split
#2- 50 swim free br 3 with moderate negative split, 50 drill NO FREE
3 x 100 swim/kick by 50's NO FREE (same stroke as you drilled on 200's) @ 1:45
3 sets of:
3 x 50 swim free br 3 @ :50- strong negative split
1 x 175 @ 3:00- get time, descend 1-3 to something juicy
No rest between sets, check HR after 3rd set; then...
7 x 125 swim free as follows:
#1-3: @ 1:50, then @ 1:40, then #3 @ 1:35
#4-7: odds @ 1:45; evens @ 1:30
1:00 rest, check HR

BUCKET OF BALLS- with a twist

Finish up with...
1 x 700 kick as follows:
odds- strong negative split on back with 5 FAST u-d-k off of each wall
evens- FAST with a board
200 easy drill before you get out.

Do an excellent job with your HW tonight, make sure your parents have the entries & fees for the ASC meet. Have a great day!