Monday, February 25, 2013

SMAC- Gold

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

3 sets of:
2 x 75 drill/drill/kick by 25's @ 1:20- drill is choice (but same stroke), kick is FAST
1 x 200 50 swim/50 kick, 2nd 100 faster than the 1st 100 (1st set free; 2nd set choice; 3rd set NO FREE)
1:00 rest between sets, check HR

4 sets of...
9 x 50 as follows:
1st set- 2 @ :55 (swim free/NO FREE by 25's), 1 swim all free br 3 @ :45
2nd set- 2 @ :55 (swim/kick by 25's), 1 swim free/NO FREE @ :45
3rd set- 2 @ :50 (swim free/NO FREE by 25's), 1 swim all free br 3 @ :40
4th set- 2 @ :50 (swim/kick by 25's), 1 swim free/NO FREE by 25's @ :40
1:00 rest, check HR

Finish up with...
1 x 800 kick- 1st 25 of each 100 is all out FAST, then 75 moderate/strong
odd 100's- on back
even 100's- with boards


150 easy drill/swim by 25's = 4600 scy.

Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see how you're doing in school. Regular schedule the rest of this week. Have a great day!