Sunday, Janauary 15, 2012

SMAC- JP/JW

600 swim freestyle
400 reverse IM- each 100other is drill/swim/drill/kick, by 25's
1:00 rest
1 x 300- 50 ra2la2 free drill, 50 drill NO FREE
:20 rest
1 x 300- 50 swim NO FREE, 50 kick neg split
:20 rest
6 x 75 swim free/NOFREE/free, by 25's-
Odds @ 1:15, evens @1:05
1:00 rest, check HR
3 sets of:
1 x 200 - 100 swim IM 100 kick neg split @ 3:40
4 x 25 kick FAST @ :45
1 x 200 swim free/back by 100's, neg split each 100, @3:40
4 x 25 kick FAST @ :35
1 x 200 kick with strong neg split @3:40
4 x 25 kick FAST @ :25- LUNGBUSTER to 15 yards, then kick FAST
1:00 rest between sets, check HR
Finish with:
24 x 2575 as follows:
1&2- 1/2 swim FAST, 1/2 drill
#3- swim build to FAST
#4- LUNGBUSTER!
Go 3 sets of 4 free, 3 sets of 4 NO FREE.

200 drill after #24=5550 scy. Wish you both were here at the meet! Tomorrow at 8 a.m., have a great day!