Monday, February 4, 2013

SMAC- Gold
Start in shallow end, move to deep end around 7 p.m.

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

4 sets of:
1 x 150 drill/swim by 25's (1st 50 is breaststroke, last 100 choice) @ 2:45
2 x 75 swim IM @ 1:20 desc 1-2 to what you can
3 x 50 kick FAST @ 1:00 on back- keep track of average & fastest 50 per round.
No rest between sets. After 4th set, 1:00 rest, then...
1 x 200 kick FAST for time on back
1:00 rest, check HR

Finish up with 6 sets of:
4 x 25 @ :45- odds are 15m swim FAST, 10m drill; evens are kick FAST, add up times for 50yd total
1 x 50 kick FAST @ 1:00 with boards- can you be faster than 2 x 25's add up?
1 x 50 swim FAST @ 1:00 (NO FREE in odd sets, free in even sets)
No rest between sets, check HR after last set.

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!