Saturday, February 25, 2012

SMAC- JP

600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest

4 sets of:
2 x 75 @ 1:20- drill/swim/drill by 25's
2 x 50 @ :55*- swim/kick by 25's, same stroke as 75
No rest between sets, check HR after 4th set
*2nd set @ :50; 4th set @ :45

8 x 100 @ 1:40-
odds- kick negative split with 5 FAST underwater dolphin kicks off each wall
evens- swim/kick by 50's, NO FREE
2 x 450 swim free br 3 @ 6:30- descend the 150's within each 450 to what you can
8 x 100 @ 1:40-
evens- swim 50 back, 25 breast, 25 free
odds- kick on back with STRONG negative split, 5 FAST u-d-k off each wall
2 x 300 swim free or back @ 4:30 (free) or back (5:00), desc 1-2 to something juicy!
:30 rest
2 x 300 swim free or back (whichever you didn't do in the previous 2 x 300's) desc 1-2 to something juicy!
1:00 rest, check HR

Finish up with 6 sets of:
4 x 25 @ :35-
odds are half FAST 1/2 drill
evens are swim build to FAST
1 x 50 swim FAST back/breast @ :45
No rest between sets

200 easy drill/swim by 50's = 6800 scy
Hope you enjoyed your trip to NYC! Do an excellent job with your HW this weekend, workout on Sunday is 4-6, see you then. Have a great day!