Thursday, January 19, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/breast pull with dolphin kick, by 25's
1:00 rest

1 x 300- 25 fly kick on side, 50 choice drill breast or fly- 4x through
12 x 50 as follows:
1-3 breaststroke (drill; drill/swim; swim neg split) @ 1:00
4-6 breaststroke swim/kick by 25's @ :55 desc 1-3 to what you can
Two times through
1:00 rest after #12, check HR

3 sets of*:
1 x 150 swim free br 3 with STRONG negative split @ 2:10
3 x 75 swim FAST @ 1:30
1 x 150 swim free br 3 with BIGGER negative split free @ 2:10
3 x 75 swim FAST @ 1:45
1 x 300 swim free descend 1-3 to what you can- #3 should be JUICY!
1:00 rest between sets, check HR
*75's in 1st set are IM (NO FREE); in 2nd set- main race stroke; in 3rd set- kick

Finish up with...
12 x half pool sprints from a dive- explosive starts & FAST to 15 yards!

Do an excellent job with your HW tonight, be sure to remind your parents about the schedule change for tomorrow's workout (4:45-6:00 p.m.). Have a great day!