Friday, December 21, 2012

SMAC- Gold

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


4 sets of:
2 x 25 @ :40- 2 kicks 1 pull breaststroke
1 x 75 @ 1:30- 50 swim neg split breaststroke, 25 choice drill NO BREASTSTROKE
No rest between sets, check HR after 4th set; then...
1 x 600 as follows:
50 kick choice on back negative split
50 swim breaststroke easy/FAST by 25's
100 swim IM, desc 1-3 to what you can
1:00 rest, check HR

Break into specialty groups:

Distance free-
3 sets of:
3 x 250 swim free br 3 desc 1-3 to something juicy @ 4:00
1 x 200 kick on back (desc 1-3 to all out FAST) @ 4:00
No rest between sets, check HR once in each set

Backstroke-
4 sets of:
3 x 150 swim back @ 2:30, desc 1-3 to something FAST
1 x 100 kick FAST with boards @ 2:00
No rest between sets, check HR after 3rd 150 in each set

Breaststroke/butterfly-
6 sets of:
4 x 25 @ :45- 15m swim FAST, 10m drill
1* x 50 swim FAST (within 1.0 seconds of your best 50 scy time)
*go 2 x 50 in even sets, both @ 1:00


100 easy drill before you get out. Do an excellent job with your HW tonight, don't forget to bring in your interim report cards so I can see how you're doing in school. SUNDAY, 12/23 (FESTIVUS)- workout is 8-9:30 a.m. for all groups. Have a great day!