Monday, February 18, 2013

SMAC- Gold

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

3 sets of:
2 x 75 drill/drill/kick by 25's (NO FREE) @ 1:20
2 x 100 @ 1:40 swim free/NO FREE (same stroke as 75's above), desc 1-2 to what you can
1:00 rest

GUYS: 
8 sets of:
6 x 25 @ :45- odds are 15m swim FAST, 10m drill; evens are swim from a dive build to FAST
1 x 50 kick all out FAST with boards
After even sets...
1 x 50 easy drill
1 x 75 swim FAST for time from a dive- get time, then 25 drill easy
1:00 rest between sets

LADIES:
6 sets of:
2 x 50 kick negative split with boards @ :55
2 x 50 kick negative split on back @ :55
1 x 200 BROKEN kick- different in each round
1 x 50 drill immediately after each Broken 200
1 x 150 swim FAST, even sets from a dive (can change stroke after every 2nd round)
1:00 rest between sets.

Everybody goes 4 x 50 easy drill/swim dps by 25's @ 1:10 before you get out.

Do an excellent job with your HW tonight, thank your parents for getting you to workout, and get excited for the March meets. Have a great day!