Wednesday, November 28, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/6 kicks 1 pull backstroke drill, by 25's
1:00 rest

16 x 25 @ :40 as follows:
1&2- 2 kicks 1 pull breaststroke drill
#3- swim breaststroke build to FAST
#4- kick FAST on back, 5 FAST udk!
9 x 100 as follows:
1- swim free @ 1:40 with strong neg split, br 3/5 by 50's
2- swim 50 free br 3, 50 breaststroke- build each 25 to FAST- @ 1:50
3- kick on back @ 2:00, desc 1-3 to something juicy- 5 FAST udk off each wall!
1:00 rest, check HR

LONG SWIM:
1 x 1600 as follows-
25 swim fly build to FAST
50 swim back neg split- 5 FAST udk!
25 swim breaststroke build to FAST
100 kick with boards breast/free by 25's- 1st 50 moderate, 2nd 50 FAST
200 swim strong freestyle br 3- I will give you all a goal time for the 3rd 50 on each 200 free
1:00 rest after 4th time through, check HR

Finish up with...
3 x 300 kick on back desc 1-3 to what you can- 5 FAST udk throughout each 300!

100 easy drill before you get out. Do an excellent job with your HW tonight. Have a great day!