Sunday, November 25, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill
1:00 rest

3 sets of:
1 x 75 kick/drill/kick by 25's @ 1:30
2 x 25 swim (same stroke as middle 25 above) desc 1-2 @ :40
No rest between sets; check HR after 3rd set, then...

9 x 75 @ 1:30 as follows:
1-3 @ 1:30- 50 swim 25 kick, desc 1-3
4-6 @ 1:30- swim IM (NO FREE) desc 1-3
7-9 @ 1:40 kick on back, desc 1-3
1 x 200 kick strong negative split with great underwaters off each wall
1:00 rest, check HR

4 sets of:
4 x 50 swim neg split free br 3 @ :50
1 x 200- different in each set (swim back easy/FAST by 100's in 1st set @ 3:30; swim 2 x 100 IM in 2nd set, desc 100's 1-2, but free in both 100's is kick on back; 75 swim back, 75 swim breast, 50 kick FAST on back in 3rd set; 4th set is 25 fly/50 back/25 fly/50 breast/25 fly- get out for last 25 LUNGBUSTER from a dive)
2 x 100* kick- different from round to round as well
1st set: 100 kick FAST, then 2nd 100 is 4 x 25 kick FAST @ :10 rest
2nd set: 2 x 100 kick @ :30 rest, each 100 is dolphin kick/breast kick by 50's
3rd set:  50 kick with boards, 50 kick on back, then 2nd 100 is 50 kick on back & 50 kick with board
4th set- straight 200 kick FAST for time
* all kicking is FAST unless otherwise noted.

100 easy drill before you get out; work on "straightline starts" before you go change for drylands. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Regular schedule all week this week. Have a great day!