Tuesday, November 13, 2012

SMAC- Gold

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


2 sets of:
4 x 50 @ 1:05- drill/swim by 25's NO FREE in 2nd set
6 x 25 @ :40- odds swim 1/2 FAST 1/2 drill, same stroke as 50's above; evens kick FAST
No rest between sets, check HR after 2nd set.


3 sets of:
2 x 200 swim free neg split br 3 @ 3:20 (different in 2nd & 3rd set)
4 x 100 @ 1:45- 75 swim free br 3, 25 kick on back (50/50 in 2nd set; 25/75 in 3rd set)
4 x 25 kick w/boards FAST @ :10 rest (2 x 50 kick @ :10 rest in 2nd set; 1 x 100 kick FAST in 3rd set)
1:00 rest between sets, check HR after each set.


Finish up with...
1 x 600 kick on back, 3rd 25 of each 100 is FAST- focus on 5 FAST udk off each wall throughout.
100 easy drill before you get out.

Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!