Tuesday, January 22, 2013

SMAC- Gold

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

RAC Meet swimdown-
4 times through, all @ :15 rest:
150 drill/swim by 25's
100 IM drill
50 kick choice on back
odd rounds free, evens rounds NO FREE
18 x 50 pull free @ :55 br 3, every 3rd 50 is br 3/7 by 25's
100 easy drill = 3000 scy

CBAC Meet-
6 x 50 @ 1:00- odds are drill/swim by 25's, evens are swim/kick by 25's
3 sets of:
2 x 75 swim @ 1:15 (all free in 1st set, free/NO FREE/free in 2nd set, NO FREE/free/NO FREE in 3rd set)
2 x 50 kick on back @ 1:00 (@ :55 in 2nd set, @ :50 in 3rd set)
No rest between sets, check HR after 3rd set.
1:00 rest

6 rounds of:
4 x 25 @ :40- odds are 15m swim FAST, 10m drill; evens are swim build to FAST
1 x 100 kick FAST with boards @ 2:00 (2 x 50 kick FAST @ :10 rest in even rounds)
No rest between sets, check HR after 100 kick in each round.

Finish up with...
6 x 150 swim free br 3 @ 2:20, desc 1-3 & 4-6 to what you can, #'s 3 & 6 should be juicy fast!
150 easy drill = 4200 scy.

Change quickly for lunch. Enjoy the rest of the day off, be sure you're ready for the week ahead at school & get excited for the meet this weekend. Have a great day!