Wednesday, November 14, 2012

SMAC- Gold

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


2 sets of:
2 x 150 @ 3:00- 50 fist free, 50 drill NO FREE, 50 kick choice on back
1 x 250 @ 4:30- odd 50's swim neg split free, even 50's swim NO FREE (same stroke as 150's above)
4 x 50 @ :55- swim/kick by 25's (NO FREE in 2nd set)
No rest between sets, check HR between sets and after 2nd set.


LONG SWIM-
1 x 2100 as follows:
450 IM/250 swim free with snorkel, 3x through.
450 IM as follows-
25 fly/50 fly-back/75 fly-back-breast/100 IM/75 back-breast-free/50 breast-free/25 free/50 BREAST KICK WITH ARMS AT SIDE- feel your streamlined body glide after each kick.
Check HR after you finish

With fins, 
FLY DRILLING- with Silver
Easy 200 drill before you get out

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