Thursday, February 9, 2012

SMAC- Gold

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

3 x 100 @ 1:45- 50 fist free drill (br 3), 50 drill NO FREE
4 x 50 @ :50- swim free/NO FREE- same stroke you drilled above on 2nd 25
6 x 25 @ :35-
odds- kick 1/2 FAST 1/2 moderate on back
evens- swim build to FAST- NO FREE
1:00 rest

2 sets of (in 2nd set, 25's are on back & the 100 is with a board):
4 x 25 kick FAST with boards @ :45
1 x 100 kick on back with BIG negative split @ 2:00
4 x 25 kick FAST with boards @ :35
1 x 100 kick FASTER than 1st 100 @ 2:00
4 x 25 kick with boards @ :25- 1st 1/2 FAST, then make interval
:20 extra rest
1 x 100 kick all out FAST for time
1 x 300 pull with snorkel- get time & descend 1-2
1:00 rest between sets.

With fins, finish up with...
12 x 150 @ 2:40 swim desc 1-3's to all out smoking FAST for time (last 3 are kick)

200 easy drill before you get out. Do an excellent job with your HW tonight & be sure to remind your parents about the meet warmup times this weekend. Have a great day!