Friday, February 1, 2013

SMAC- Gold

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

2 sets of:
2 x 150 @ 2:40- 50 drill, 25 swim, dps (same stroke for both)
2 x 100 swim/kick by 50's @ 1:45 desc 1-2 (same stroke as 150's)
No rest between sets, check HR after 2nd 100 in each set.

4 x 175 as follows:
75 @ 1:30- 25 ra2 la2 free drill, 25 swim free br 3, 25 kick on back with arms toward ceiling
100 kick negative split @ 1:45- desc 1-2 to something juicy
No rest between sets, then continue right into...
12 x 50 in sets of 3 as follows:
1- fly pull with free kick/swim backstroke build to FAST, by 25's @ 1:00
2- fly pull with free kick/choice drill NO FREE by 25's @ 1:00
3- swim fly br 1/1, kick on back FAST by 25's @ :50
No rest between sets of 3, check HR after #12, then...
6 x 300 as follows:
odds- swim 3 x 100 free @ 1:20 (or @ 1:25, or @ 1:35- by lane)
evens- swim freestyle br 3 desc 1-3 to FAST- empty the tank on #3!
Check HR after last 300

Finish up with...
8 x 25 @ :45- odds are 1/2 swim FAST 1/2 drill; evens are swim dps (same stroke for both, change strokes in sets of 2)
100 easy drill before you get out.

Do an excellent job on your HW this weekend, remind your parents about workout on Sunday (1-3 p.m., NO DRYLANDS). Have a great day!