Thursday, November 8, 2012

SMAC- Gold

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

3 sets of:
1 x 150 drill/swim by 25's @ 3:00
1 x 100 kick neg split on back @ 2:00
1 x 50 @ 1:00 swim (same stroke as 150 above), get time & desc 1-3 to all out
No rest between sets, check HR after 3rd set

4 sets of:
3 x 50 swim free/NO FREE by 25's @ :50 (lane 3 @ :55)
1 x 75 swim IM (by 25's, NO FREE) @ 1:40- desc 1-2 & 3-4
No rest between sets. After 4th set, continue right into...

3 sets of:
1 x 100 kick neg split on back @ 2:00
1 x 75 kick FAST with boards @ 1:45
1 x 75 kick IM with boards @ 1:45
1 x 100 kick FAST on back @ 2:00

1 x 100 kick neg split with boards @ 2:00
1 x 75 kick FAST on back @ 1:45
1 x 75 kick IM on back @ 1:45
1 x 100 kick FAST IM with boards @ 2:00
No rest between sets; check HR after 100 FAST at the end of each set.

Easy 100 drill before you get out. Do an excellent job with your HW tonight, be sure to remind your parents about the morning workout on Monday (Veterans Day). Have a great day!