Sunday, December 30, 2012

SMAC- Gold

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


6 x 75 as follows:
odds- 50 fist free br 3, 25 drill NO FREE @ 1:25
evens- swim free/NO FREE (same stroke as 25 drill on odd 75's)/free, by 25's
6 x 50 @ :55
odds- swim free/NO FREE by 25's
evens- swim/kick by 25's NO FREE
1:00 rest, check HR


3 sets of:
4 x 25 kick FAST with boards @ :45- add up times for 100 yard total
2 x 200 kick on back @ 3:45, desc 1-2 to something juicy!
4 x 25 kick FAST with boards @ :10 rest- can you be faster than what you went on the 25's @ :45?
1 x 200 swim free br 3/5 by 100's, BIG negative split (choice stroke from a dive in 3rd round, NO FREE)
1:00 rest between sets, check HR after each 200 swim


100 easy drill before you get out = 4150 scy. Change quickly for DL's. Do some HW tonight, eat well & drink plenty of water. Tomorrow at 8 a.m. Have a great day!