Wednesday, October 31, 2012

SMAC- Gold

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

3 sets of:
3 x 50 backstroke drill @ 1:05 (changes by round)
1 x 75 swim backstroke @ 1:30, start at 85% effort & desc to all out FAST in round 3
3 x 50 kick FAST @ 1:10 (3 x 75 @ 1:40 kick FAST in 3rd set)
1 x 150 swim freestyle BIG negative split @ 2:45
No rest between sets, check HR after 3rd set.

4 sets of:
4 x 25 kick FAST with boards @ :45
1 x 100 kick strong negative split on back @ 2:15
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 150 @ 3:00 swim IM (2 x 75 swim IM {NO FREE}, desc the 75's 1-2 to something juicy!)
No additional rest between sets, check HR after each 150 IM.

With snorkels, finish up with...
1 x 600 pull free, desc the 3 x 200 1-3 to what you can
Check HR

Do an excellent job with your HW tonight, be careful if you go out trick or treating, and don't eat all that candy in one sitting. Have a great day!



Sunday, October 28, 2012

SMAC- Gold
Let's get this in before Hurricane Sandy blows us all away!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50's drill/kick by 25's @ 1:05- 2 free, 2 NO FREE
3 x 150 swim free br 3/5/3 by 50's @ 3:15, desc 1-3 to something juicy! Figure out your time for a 100 & 200 free...then...

3 sets of:
3 x 100 swim free on 1:45, or @ 2:00- STRONG negative split
1 x 125 swim free on the SAME INTERVAL as your 100's!
3 x 100- as above
1 x 125 swim free- as above
2 x 75 swim IM order by 25's (NO FREE) @ SAME INTERVAL as the 100's above, desc 1-2 to something juicy!
After 3rd set...
6 x 150 kick descend 1-3/4-6 @ 3:30- #3&6 should be all out SMOKING FAST!

Easy 200 drill before you get out. Be sure to do all your homework tonight before we lose power & enjoy the day off tomorrow (and maybe Tuesday). Don't drive your parents crazy while you're all cooped up in the house. Have a great day!