Sunday, February 17, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/2 dolphin kicks 1 pull breaststroke drill, by 50's
1:00 rest

16 x 25 @ :45 in 4 sets of 4 as follows:
1&2- kick on back desc 1-2 to FAST, explosive udk off each wall
3- choice breaststroke drill
4- swim breaststroke build to FAST
1:00 rest, check HR

4 sets of:
2 x 100 kick on back @ 1:45, desc 1-2 to FAST, good udk throughout
4 x 25 kick FAST w/boards @ :45 (@ :10 rest in even sets)- get times & add up for 100 yd total
1 x 50 kick all out FAST for time with boards @ 1:00
1 x 150 @ 3:15 drill/swim by 25's breaststroke- drill is choice, build the swim to FAST
No rest between sets.

With snorkels, finish up with...
8 x 150 swim freestyle @ 2:15
odds are desc the 3 x 50's 1-3 to what you can;
evens are strong negative split with GINORMOUS kick on the 2nd 75
1 x 800 kick on back, negative split each 100, 5 FAST udk throughout.
Check HR

100 easy drill choice before you go change for drylands.

Do an excellent job with your HW tonight, be sure you're ready for the week ahead at school. Tomorrow morning workout is at 11 a.m. until 12:30 p.m. Have a great day!