Sunday, January 13, 2013

SMAC- Gold

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

9 x 100 @ 1:45 as follows:
1- 50 fist free br 3, 50 6 kicks 1 stroke backstroke drill
2- 25 fly pull with free kick, 50 2 kicks 1 pull breaststroke drill, 25 choice fly drill
3- swim IM, get time- desc 1-3 to what you can
After #9, get HR then continue right into...
3 x 100 swim/kick choice by 50's @ 1:45, desc 1-3 to what you can (same stroke for all 3 x 100's)
1:00 rest, check HR

3 sets of:
8 x 50 kick on back @ :55, STRONG negative split
1 x 75 kick FAST for time with boards @ 1:40, get time
6 x 50 kick on back @ :50, really work the the udk off each wall
3 x 25 kick FAST with boards @ :10 rest, get time- should be FASTER than 75 kick from above
3 x 150 swim back desc 1-3 @ 3:00, #3 should be juicy! (200's free @ 3:30 in 2nd set; 100's IM @ 2:00 in 3rd set).
Check HR after each set.

100 easy choice drill before you get out, then change quickly for drylands. Make sure you're ready for the week ahead in school, and get excited for the upcoming meets. Have a great day!