Thursday, December 8, 2011

SMAC- GOLD

400 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 drill choice breaststroke
1:00 rest

2 sets of:
6 x 50 @ :55- odds are swim neg split, evens are swim/kick by 25's (@ :50 in 2nd set)
6 x 25 @ :35- 1/2 FAST 1/2 easy- odds are swim, evens are kick
2 x 100 @ 1:30- swim negative split free br 3
1 x 200 kick choice neg split & descend 1-2 to something juicy
:30 rest between sets, check HR after each set

8 x 50 @ 1:00- drill/swim dps by 25's in M-R-S, get a good handle on your stroke here!
1:00 rest

4 sets of:
1 x 75 swim FAD in M-R-S, build by 25's to FAST on 3rd 25
:10 rest
50 drill
:10 rest
25 all out swim FAST
1:00 rest
1 x 25 swim build to FAST
:10 rest
50 drill
:10 rest
1 x 75 swim all out FAST from a dive, get time
:50 drill
3 x 25 kick FAST @ :40- add up times
1:00 rest between sets
After 4th set...
6 x 50 drill/choice by 25's @ 1:10
MYSTERY SET

Finish up with...
12 x 25 @ :40- odds- jungle sprint, evens- build
200 easy drill before you get out
Remember, tomorrow's workout is from 5-6 p.m. NO WORKOUT ON MONDAY! Get excited for the meet, have a great day!