Tuesday, November 20, 2012

SMAC- Gold
Review meet/handout awards before getting in

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

6 x 50 @ 1:05- 25 kick on back build to FAST, 25 choice drill in favorite stroke
3 sets of:
2 x 50 swim free br 3 with strong neg split- 1st set @ 1:00; 2nd set @ :55; 3rd set @ :50
2 x 25 kick FAST with boards @ :45 (4 x 25 in 2nd set; 6 x 25 in 3rd set- all @ :45)
No rest between sets, check HR after 3rd set.


12 x 150 as follows:
1-3, swim 100 free, 50 NO FREE (100 free is neg split; last 50 is FAST) @ 2:30
4-6, swim 100 free neg split, 50 kick FAST with boards @ 2:40
7-9, swim 100 free neg split, 50 swim IM order by 25's FAST @ 2:40
10-12, all kick, 1st & 3rd 50'as are FAST with boards, middle 50 is moderate neg split on back- all @ 3:15
1:00 rest, check HR

200 easy drill/kick by 50's before getting out.

Do an excellent job with your HW tonight (even though you don't have any school tomorrow), and remember that workout is 8-9:30 tomorrow morning. Have a great day!