Wednesday, October 3, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2 kicks 1 pull breaststroke drill, by 25's
1:00 rest

2 sets of:
4 x 75 @ 1:45- 25 fly pull with free kick, 50 fist free drill br 3
4 x 50 @ 1:00- swim fly br every other stroke/free br 3 by 25's (swim fly/choice in 2nd set)
No rest between sets, check HR after 2nd set immediately & OML.


LONG SWIM- 

1 x 1800 as follows:
300 swim negative split free br 3- negative split gets bigger each time through the set
200 swim IM- 2 x 100 IM's, 2nd 100 faster than the first
100 kick-
1st set- neg split on back
2nd set- BIGGER negative split with boards
3rd set- :10 rest after 200 IM, then 100 kick choice (w/board or on back) all out FAST
Check HR immediately & OML


With snorkels, finish up with...
20 x 50 swim free br 3  @ :55 (OR 15 @ 1:05)- watch hands, good head position throughout
1:00 rest, check HR again


100 easy drill before you get out. Do an outstanding job with your HW tonight & get excited for the meet this weekend. Remember, if you're swimming on Friday at the meet, you'll finish tomorrow night at 7:00 p.m. Have a great day!