Tuesday, December 4, 2012

SMAC- Gold

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


6 x 50 @ 1:00
odds- drill/kick by 25's
evens- swim (build)/drill by 25's
3 sets of:
1 x 150 swim freestyle br 3/5/3 by 50's @ 2:15 (2nd 75 @ 85% effort); lane 3 go 1 x 100
1 x 50 swim NO FREE (same stroke as 6 x 50 above) @ 1:10, 2nd 25 @ 85% effort)
1 x 150 swim free- as above
2 x 50 swim @ 1:10, same stroke as above, desc 1-2 to all out smoking FAST
No rest between sets; check HR after 2nd 50 in each set


From a dive:
400 IM swim- negative split each 100, focus on 5 FAST udk throughout!
Get time & check HR
1:00 rest


With fins:
24 x 25 @ :45 as follows:
1&2- 15m swim FAST, 10m drill
#3- swim all out FAST
#4- underwater dolphin kick LUNGBUSTER (should be FAST)!


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!