Thursday, April 12, 2012

SMAC- Gold

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

12 x 75 @ 1:20 in 3 sets of 4 as follows:
1&2- 50 swim free br 3/5, then last 25 drill in M-R-S, NO FREE
3&4- swim M-R-S/free/M-R-S (same stroke for M-R-S as 25 drill above)
2 sets of:
1 x 150 swim/kick by 25's @ 2:45
3 x 25 @ :35 1/2 FAST 1/2 drill in M-R-S
1 x 150 swim/kick by 25's FASTER @ 2:45
6 x 25 @ :40-
odds- kick 1/2 FAST 1/2 moderate
evens- swim build to FAST
No rest between sets, check HR after 2nd set.

With fins, finish up with...
24 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill
#2- all out swim FAST
#4- LUNGBUSTER!

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the 100 tomorrow and the meet this weekend. Have a great day!