Monday, July 30, 2012

SMAC- Gold

300 swim freestyle
200 reverse IM
1:00 rest

3 sets of:
4 x 50 drill/swim by 25's @ 1:10 (free in 1st set, NO FREE in 2nd or 3rd sets)
1 x 200- 100 swim, 100 kick on back, desc effort 1-3 to what you can on #3
:30 rest between sets, check HR after 3rd set

6 sets of:
3 x 50 kick @ 1:15 (#1- strong neg split, #2- FAST/easy by 25's, #3- all FAST)
3 x 25 swim FAST @ :45- free in odd sets, NO FREE in even sets
1 x 75 swim IM @ 1:45- desc 1-2's
No rest between sets, check HR after even sets (faster of the IM's)

100 easy drill before you get out. Drink plenty of water today, wear sunscreen if you have to be outside, and get excited for the State Meet! Have a great day!