Wednesday, December 5, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 6 kicks 1 stroke back drill, then kick/drill/swim by 25's
1:00 rest


3 sets of:
1 x 125 @ 2:30- 50 fist free drill br 3, 75 drill/swim/drill by 25's
5 x 25 @ :40-
odds are 15m swim FAST/10m drill
evens are kick on back build to FAST
No rest between sets, check HR after 3rd set


LONG SWIM:
4 times through, FAST udk throughout
150 swim STRONG negative split freestyle
50 swim FAST choice, NO FREE
50 kick BIG negative split breaststroke with boards (KM- dolphin kick)
150 swim STRONG negative split backstroke
Desc the 400's 1-2 & 3-4 to something juicy!
Check HR when you finish.

All @ 5:30-
1 x 300 kick on back, desc the 3 x 100 to what you can - focus on 5 FAST udk throughout
3 x 100 kick @ 1:50 with boards- 1st 50 is free, 2nd 50 choice NO FREE
1 x 300 swim backstroke desc the 3 x 100 to something juicy!
Check HR


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!