Sunday, November 4, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is fly kick on side/drill/drill/swim, by 25's
6 x 75 @ 1:40 as follows:
odds- 25 fist free br 3, 50 drill choice NO FREE
evens- 50 swim free br 3/5 by 50's, last 25 is swim NO FREE (same stroke as odd 75's) build to FAST
1:00 rest, check HR


1 x 350 swim 200 NO FREE, 150 kick on back - @ 5:30
1 x 350  - as above, descending from #1 if you can - @ 5:30
1 x 300 swim free br 3, moderate to strong, get time- @ 5:00

1 x 350 swim 200 IM, 150 kick w/boards - @ 5:30
1 x 350 - as above, descending from #1 if you can - @ 5:30
1 x 300 swim STRONG free br 3 (no less than 85%), get time - @ 5:00

1 x 350 @ 5:30- 200 kick, 150 swim choice NO FREE (can be IM)
1 x 350 @ 5:30 - as above, descending from #1 if you can
1 x 300 swim all out FAST free br 3- should be FASTEST of the day, get time & check HR
1:00 rest

Finish up with...
24 x 50 kick as follows:
2- on back @ :55
:10 extra rest
1- kick all out FAST for time with boards @ 1:00
No extra rest after the 3rd 50 in each set.

If there is time, work on breaststroke pullouts.

Do an excellent job with your HW tonight, make sure you're ready for the week ahead in school. Change quickly for drylands. Have a great day!