Monday, December 3, 2012

SMAC- Gold

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

4 sets of:
3 x 50 drill/kick by 25's @ 1:10
1 x 75 @ 1:30- 50 swim/25 kick (same stroke as 50's above), desc 1-2 to something juicy
NO FREE in 3rd & 4th sets.

3 sets of:
1 x 75 @ 1:30 kick FAST with boards
3 x 25 kick with boards descend 1-3 to all out FAST
3 x 25 kick on back FAST @ :35
3 x 75 @ 1:45 kick on back desc 1-3 to all out FAST
No rest between sets.
After 3rd set...
3 x 200 @ 4:00- 100 swim free, 100 swim IM, desc 1-3 to something juicy
1:00 rest, check HR

With fins, finish up with...
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
3- swim all out FAST
#4- dolphin kick LUNGBUSTER (FAST)
No rest between sets of 4.

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