Tuesday, October 9, 2012

SMAC- Gold

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

8 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick BIG neg split, good UDK!
evens- 50 swim neg split free br 3/5 by 25's, 50 back drill- 1/2 ra 1/2 la
1:00 rest, check HR

3 sets of:
1 x 150 swim STRONG neg split free br 3 @ 2:30
3 x 50 swim/kick by 25's NO FREE OR BACK @ :55 (Lane 3 @ 1:00)
1 x 250 swim STRONG neg split backstroke @ 4:30- good UDK throughout!
4 x 50 kick all out FAST @ 1:20 (2nd set can be with boards)
No rest between sets, check HR after last 50 kick in each set.

Finish up with...
2 x 300 @ :20 rest- each 300 is:
100 swim/kick by 50's NO FREE
100 swim IM
100 swim/kick by 50's NO FREE
Descend the 2 x 300 to what you can
Check HR after #2
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to put your CBAC entries on the fridge so you can bring it with you to the meet. Have a great day!