Wednesday, November 7, 2012

SMAC- Gold

400 swim freestyle
400 reverse Im- each 100 is double arm backstroke drill, then drill/swim/drill by 25's
1:00 rest

8 x 100 @ 2:00 as follows:
odds- 50 choice drill in M-R-S (NO FREE), 50 kick on back neg split
evens- IM drill
6 x 75 @ 1:40
odds- kick, desc the 25's 1-3 to what you can
evens- swim IM, desc 1-3
1:00 rest, check HR

6 x 50 kick @ 1:00
1 x 250 swim backstroke
6 x 100 kick on back @ 2:15
4 x 25 kick with boards all out FAST @ :45
2 x 400 @ 6:30- desc 1-2 to something juicy
-200 swim neg split free br 3, 200 kick on back
15 x 50 kick as follows:
2 kick on back with STRONG negative split @ 1:05
1- kick FAST with boards @ :50
8 x 25 kick FAST @ :45- 2 each of fly/free/breast/free
1 x 800 as follows:
200 swim free,
200 swim IM
desc the 400's 1-2
1:00 rest, check HR, then 100 easy drill before you get out.

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