Thursday, January 24, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is a 100 reverse IM drill
1:00 rest

3 sets of:
2 x 125 @ 2:30- 50 ra2 la2 free drill, 75 drill/kick/drill NO FREE
2 x 75 @ 1:25- 25 swim free, 50 drill/kick by 25's MRS, NO FREE
4 x 25 @ :45 odds are swim 15m FAST, 10m drill; evens are swim dps - same stroke as last 50 on the 75's above
No rest between sets, check HR after 3rd set.


With fins, finish up with...
16 x 25 @ :45 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
No rest between sets of 4; change strokes after each set of 4.
FRI 200/400 IM swimmers get out now.

Everybody else, finish up with...
12 x 100 in sets of 3 (all on the same interval!) as follows:
1- swim negative split
2- swim/kick by 50's
3- all kick, you'll have to hustle to make the interval here!
No rest between sets of 3, check HR after #12.


100 easy drill before you get out. Do an excellent job with your HW tonight & remember to bring plenty of schoolwork to the meet with you. Warmup tomorrow is 4:30 p.m. Have a great day!