Monday, January 7, 2012

SMAC- Gold

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

4 x 100 drill/swim by 25's @ 1:45- odds are free, even 100's are M-R-S (NO FREE)
Then, get right into...


5 sets of:
6 x 50 @ :50
odds- swim free br 3/5 by 25's
evens- swim/kick choice by 25's NO FREE
3* x 100+ kick on back @ 1:45
* middle 100 is kick with board
+ in 2nd & 4th sets, go 150's @ 2:30; in 3rd set go 200's kick @ 3:30
1 x 400 @ 6:30 (1st & 2nd sets free br 3) or 7:00 (3rd & 4th sets- NO FREE), neg split each 200
No additional rest between sets. Check HR after each 400.


Do an excellent job with your HW tonight, eat well & drink plenty of water. Have a great day!