Tuesday, October 16, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 IM is 25 kick, 25 drill, 50 2 kicks 1 pull breaststroke drill
1:00 rest

9 x 50 @ 1:10 as follows:
1&2- 2 dolphin kicks 1 breast pull
#3- swim breaststroke, desc 1-3 to what you can
1 x 450 as follows:
3 continuous 150's: 50 swim backstroke, 50 swim breaststroke, 50 swim free br 3
Descend the 150's 1-3 to what you can, 3rd 150 should be JUICY
Check HR immediately & OML
1:00 rest, then...

5 sets of:
2 x 100 @ 2:45 kick- 75 kick FAST on back, :10 rest (get out), 25 FAST dolphin kick LUNGBUSTER from a dive
1 x 100@ 3:00 BROKEN kick FAST with boards (4 x 25's @ :45, or 50/25/25, all @ :10 rest)
Check HR after every 3rd 100, but no extra rest between sets.

Finish up with...
16 x 50 pull free with snorkels & buoys @ :55
100 easy choice drill before you get out.

Be sure to give the December meet entries to your parents (put it on the fridge until the meet). Do an excellent job on your HW tonight, get excited for the LONG SWIM tomorrow. Have a great day!