Friday, January 11, 2013

SMAC- Gold

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

3 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:15
1 x 25 kick on back build to FAST @ :35
1 x 50 @ :50 swim free br 3/5 by 25's, at least 85% on 2nd 25
1 x 50 @ 1:00 drill/swim by 25's in M-R-S, NO FREE
3 x 25 swim in M-R-S @ :40 (NO FREE), odds build to FAST, evens 15m swim FAST/10m drill
1 x 75 kick all out FAST for time on back, @ 1:30
No rest between sets, check HR after 3rd set.

Breaststroke-
6 sets of:
2 x 50 swim free br 3 @ :55
2 x 50 swim breast/free by 25's @ :55
2 x 50 swim breaststroke @ :55
1 x 75 drill/kick/drill by 25's @ 2:00- all breaststroke
1 x 75 swim FAST breaststroke from a dive @ 1:30
No rest between sets, check HR after each FAST 75.

IM-
3 sets of:
1 x 150 swim IM order by 50's, each 50 is swim/kick by 25's @ 2:45
1 x 75 @ 1:15 swim IM, build each 25 to FAST
1 x 150 IM- as above
2 x 75 swim Im @ 1:30, desc 1-2 to something FAST
1 x 150 swim IM- as above
3 x 75 swim IM @ 1:45- #1&3 are juicy FAST, #2 is drill
No rest between sets, check HR after each FAST 75 IM.

Finish up with...
4 x 50 @ 1:10 choice drill/kick by 25's


 Do an excellent job with your HW this weekend. Be sure to eat well, drink plenty of water & offer to help around the house. Have a great day!