Friday, November 2, 2012

SMAC- Gold

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

4 x 150 @ 3:00- 50 ra2 la2 free drill, 100 drill/kick by 25's in MRS, NO FREE
8 x 50 kick @ 1:00
odds- good negative split
evens- FAST
1:00 rest, check HR

MYSTERY SET
Mystery Set is...
2x through:
400 swim- odd 100's are FAST between the flags
even 100's are FAST inside the flags
300- 4 x 75 IM (NO FREE), desc 1-2 (85% on #2), then #3 is drill, then #4 is all out FAST from a dive
200- swim in MRS, 75 (desc the 25's 1-3 to STRONG), middle 50 is drill, then last 75 is FAST FAD
100 kick FAST for time (second set is with a board)
1:00 rest between sets, check HR after each set; be sure to get time for last 75 IM, 75 in MRS & 100's kick

Finish up with...
Work on starts (with Silver)


Do an excellent job with your HW this weekend, don't wait until Sunday to get started. Sunday Afternoon at 4 p.m., with DRYLANDS at 6 p.m.! Have a great day!