Thursday, December 20, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6* sets of:
2 x 25 kick FAST @ :40 with boards
2 x 50 kick desc on back 1-2 @ 1:10, #2 is FAST
*200 swim BIG negative split after even sets; even sets go 25's on back & 50's with boards
 Check HR

3 sets of :
1 x 450 @ 6:30 swim freestyle with snorkel, desc the 3 x 150's to what you can, at least 85% on 3rd 150
3 x 50 @ :50 swim free/NO FREE by 25's (swim/kick by 25's NO FREE in 2nd set; 3rd set all swim NO FREE)
3 x 50 desc 1-3 to something juicy @ 1:05- same as 1st set of 3 x 50's
No rest between sets, check HR after last 50 in each set.
1:00 rest after 3rd set, then...

Finish up with:
1 x 100 easy drill/swim by 25's in M-R-S
1:00 rest
1 x 200 RACE in M-R-S from a dive
100 easy drill before you get out.

Do an excellent job with your HW tonight, be sure to bring in your interim progress reports so I can see how you're doing in school. Regular schedule tomorrow, Saturday OFF, then at 8 a.m. on Sunday. Have a great day!