Tuesday, November 27, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick, by 50's
1:00 rest

8 x 75 @ 1:30-  25 kick on back build to FAST, then 50 drill/swim by 25's
odds- free
evens- NO FREE
6 x 100-
1-3, swim free/NO FREE by 50's (2nd 50 same storke as even 75's above) @ 1:40
4-6, swim/kick by 50's NO FREE (same stroke as 2nd 50 above) @ 2:00 desc 1-3 to what you can
1:00 rest, check HR


Kicking pyramid- 3 times through:
50 on back @ 1:00
100 kick with boards @ 2:00
150 kick on back @ 3:00
100 kick with boards @ 2:00
50 kick on back @ 1:00
In 2nd round, the 50/150/50 is kick with boards and the 100's are kick on back
Everything should be FAST
Check HR after last 50 in each set.

Until 7:30, finish up with (at least 4 rounds):
1 x 150 @ 2:30 swim free with snorkels (br 3/5/7 by 25's if no snorkel)
3 x 50 swim/kick by 25's NO FREE @ 1:05, desc 1-3 to all out FAST- change strokes for each round
No rest between sets, check HR after 150 & last 50 swim/kick in each round.

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for the meet next weekend. Have a great day!