Sunday, January 20, 2013

SMAC- Gold
Everybody is swimming well at the meet, we're looking forward to having you all here next year!

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 100 @ 1:45 as follows:
odds- 50 ra2 la2 free drill, 50 kick negative split on back
evens- 50 swim free br 3/5 by 25's, 50 2 kicks 1 pull breaststroke drill
8 x 75 @ 1:20- 25 6 kicks 1 pull back drill, 50 swim back/breast by 25's
1:00 rest, check HR

3 sets of:
2 x 150 swim back/breast/free by 50's, desc 1-2 @ 2:30
1 x 150 swim STRONG negative split freestyle br 3/5 by 75's @ 2:15
1* x 150 kick on back, desc the 3 x 50's 1-3 to something juicy @ 3:00
*add 1 x 150 kick on back in each round, so in 2nd set go 2 x 150's kick (desc 1-2); in 3rd set go 3 x 150 kick (desc 1-3)
No rest between sets, check HR after last 150 kick in each set.
After 3rd set. 1:00 rest, then...

Finish up with...
12 x 50 @ :55 kick on back odds are neg split, evens are FAST; 5 FAST udk throughout. 

200 easy drill = 5000 scy. Do some HW tonight, eat well & offer to help around the house. Workout for Monday will be posted early tomorrow morning, do a great job. Remember, workout on Tuesday is 11-12:30 p.m., then lunch at Dream Weaver. Have a great day!