Sunday, February 19, 2012

SMAC- Gold

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

4 sets of:
2 x 25 kick @ :35- odds are 1/2 FAST 1/2 moderate; evens are build to FAST
1 x 150 @ 2:40- 75 swim free br 3/5/3 by 25's; 75 drill/swim/drill NO FREE
NO rest between sets; check HR after 4th set

Tommy the C (MD State taper)-
4 sets of:
1 x 75 @ 1:10- 50 swim, 25 kick on back NO FREE
3 x 25 kick FAST @ :40
1 x 150 swim free br 3 STRONG negative split
3 x 50 kick FAST @ :10 rest (odd sets with board, even sets on back)
:30 rest between sets.
Check HR after 4th set & OML

With fins, finish up with 6 sets of-
6 x 25 @ :40- odds are 1/2 FAST 1/2 drill, evens are swim build to FAST
3 x 75 swim @ 1:30 desc 1-3 to all out FAST
No rest between sets; odd sets are free, even sets are NO FREE

Jr. Champs taper-
4 sets of:
2 x 150 swim free br 3 @ 2:15
1 x 150 swim IM @ 2:30- Im can be 50 of fly/back/breast or 2 x 75 IM's, NO FREE
2 x 150 swim free br 3 @ 2:15
1 x 150 @ 2:45 kick on back- desc 1-2/3-4
No rest between sets; check HR after last set.

With fins, finish up with-
24 x 25 @ :40- the usual sets of 4; odd sets free, even sets NO FREE

200 easy drill before you get out. Remember, workout tomorrow morning is 8-10 a.m. Eat well tonight & do some homework. Have a great day!