Monday, January 14, 2013

SMAC- Gold

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

16 x 75 as follows:
1-4, 50 2 dolphin kicks 1 pull breaststroke, 25 double arm backstroke drill, @ 1:30
5-8, swim back, breast, free by 25's @ 1:15
2 times through, check HR after #16.

5 sets of:
1 x 100 swim free br 3, except last 25 is breaststroke, @ 1:40
1 x 100 swim free br 3, except 3rd 25 is kick on back, @ 1:40
1 x 100 swim 50 free, 50 backstroke, @ 1:40
1 x 200 swim free with snorkel @ 3:30
No rest between sets, check HR after each 200 with snorkels.

Finish up with...
16 x 25 @ :40-
1&2- swim 15m FAST, 10m drill
3- swim build to FAST
#4- LUNGBUSTER from a dive.

Do an excellent job with your HW tonight, get excited for the upcoming meets. Have a great day!