Wednesday, December 26, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 dolphin kicks 1 breast pull, then drill/drill/kick, by 25's
1:00 rest


16 x 75 as follows:
1-4 @ 1:25- 50 ra2 la2 free drill, 25 fly kick on side
5-8 @ 1:25- 25 swim free br 3, 50 drill/swim NO FREE
9-12 @ 1:15 swim NO FREE/free br 3/NO FREE
13-16 @ 1:15 swim IM order by 25's
4 sets of:
1 x 100 kick on back STRONG neg split with good udk throughout @ 1:45
4 x 25 kick FAST with boards, NO FREE, all @ :45
1 x 100 kick choice FAST for time with boards @ 2:00
Check HR after 100 with boards, but no extra rest between sets. After 4th set....
BROKEN 100's kick with boards:
Your choice- 2 x 50's/2 x 25 & 1 x 50/1 x 25 & 1 x 50 & 1 x 25- all FAST, all @ :10 rest
All 3 x 100 are the same, and we can have one lane for each (one lane for 2 x 50's, one lane for 2 x 25 & 1 x 50, etc...)
1:00 rest


Finish up with...
9 x 100 swim free as follows:
1- with snorkel @ 1:40, then 2&3 no snorkel @ 1:30 desc 1-2
1&2 with snorkel desc 1-2 to what you can @ 1:40, then #3 no snorkel neg split @ 1:30
1-3 swim with snorkel desc 1-3 to something juicy @ 1:40


100 easy drill/kick by 25's before you get out. Do some HW today, ask if you can help around the house and eat good food. Tomorrow at 8 a.m. Have a great day!