Thursday, January 3, 2013

SMAC- Gold

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


3 sets of:
2 x 125 @ 2:30- 100 drill/swim by 25's in MRS, NO FREE, 25 kick build to FAST
1 x 100 @ 2:15- kick on back, descend 1-3 to all out FAST
No rest between sets. After 3rd set, check HR, then continue right into...

8 x 75 @ 1:20-
odds swim free/MRS/free by 25's
evens- swim MRS/free/MRS by 25's
1:00 rest, check HR again


Break into groups-
Distance free:
3 sets of:
2 x 400 @ 6:30 swim free br 3 desc 1-2 to what you can; get time on #2 & divide by 4
4 x 100 swim free br 3- interval is whatever time you get after dividing 2nd 400 time by 4
No rest between sets; check HR after 2nd 400 in each set.

Backstroke:
4 sets of:
3 x 50 swim backstroke @ :50, neg split each 50, good udk
1 x 50 kick FAST free with boards @ 1:00
3 x 50 swim backstroke @ :50, neg split, good udk
:15 rest
1 x 75 swim FAST backstroke @ 1:30
No res between sets, check HR after each 75.


Breaststroke, butterfly or sprint free:
6 sets of:
3 x 25 @ :45
odds- 15 yards swim FAST, 10 yards drill
#2- swim build to FAST
1 x 25 drill PERFECT @ :45
1 x 50 swim FAST @ 1:00
1 x 50 kick FAST @ 1:00
No rest between sets, check HR after each 50 kick.



Warmdown thoroughly before you get out. Do an excellent job with your HW tonight, get excited for the meet this weekend. Have a great day!