Sunday, November 11, 2012
Be sure to thank a veteran today!

SMAC- Gold

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

3 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:05 (drill/kick by 25's in 2nd set)
3* x 100 swim/kick by 50's in same stroke as 50's above, @ 2:00, desc 1-3 to what you can
*go 5 x 100 swim freestyle in 3rd set- I'll give each lane their interval.
1:00 rest after 3rd set, check HR


Break into main race stroke for specialty set-

Long freestyle, 3 sets of:
2 x 450 swim freestyle br 3 @ 7:00, desc 1-2 to what you can
3 x 100 swim free @ 2:00 (1st set, all 3 x 100 at 85%; 2nd set @ 90%, and 3rd set all 3 x 100 @ 100%)
No rest between sets.

Long backstroke:
9 x 250 swim backstroke: 1-3 desc @ 5:00; 4-6 swim @ 3:45; 7-9 desc 1-3 @ 5:30

Breaststrokers-
2 sets of:
2 x 75 @ 1:30- #1 is free/breast/free by 25's, #2 is breast/free/breast by 25's
1 x 50 swim FAST breaststroke from a dive @ 1:00
After 2nd set...
1 x 200 swim STRONG negative split free br 3 @ 3:30
Repeat set 2 times (3 times total), then after 3rd set...
1 x 100 easy drill
1:00 rest
1 x 200 swim FAST breaststroke from a dive
1 x 400 swim backstroke- focus on 5 FAST underwater dolphin kicks off every wall!

Short freestyle-
2 sets of:
6 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim build to FAST finish
2 x 50 swim free br3 @ 1:15 desc 1-2 to FAST
1 x 50 choice free drill @ 1:15
No additional rest between sets; after 2nd set...
1 x 100 swim free br 3 FAST from a dive @ 2:00
Repeat set 3 more times (4 times total), then...
1 x 200 easy drill before you get out.

Change quickly for drylands. Remember, workout tomorrow morning is at 8 a.m. Have a great day!