Sunday, February 24, 2013

SMAC- Gold

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

6 x 100 @ 1:50-
odds- 50 fist free br 3, 50 choice kick neg split on back
evens- 50 swim free br 3, 50 drill NO FREE
15 x 50 @ :50 as follows:
1&2- swim free/M-R-S by 25's, build 2nd 25 to FAST
#3- kick on back, build to all out FAST on 2nd 25
1:00 rest, check HR

5 sets of:
3 x 50 drill/swim dps by 25's @ 1:05
4 x 25* swim FAST @ :45 (* different in each round)
1 x 200 swim negative split freestyle br 3 @ 3:15
1 x 100 BROKEN kick- different by round (1st round is 75/25; 2nd round is 50/2 x 25, 3rd round is 2 x 25/50, 4th round is 25/75; 5th round is 1 x 100 all out kick FAST)
*1st set: 4 x 25 @ :10 rest;
2nd set- 4 x 50 swim/kick by 25's all FAST @ 1:15
3rd set- 4 x 75 swim IM @ 1:45, #1&2 are FAST, #3 is all drill, #4 is swim all FAST
4th set- 4 x 50 swim all FAST @ 1:15
5th set- 1 x 50/2 x 25- all FAST @ :10 rest
1:00 rest between sets, check HR after each 100


Finish up with...
12 x 75 pull free with snorkel @ 1:10 (or br 3/5/7 by 25's)
1 x 400 kick on back- 25 FAST, 75 moderate


Change quickly for drylands. Do an excellent job with your HW tonight, be sure you're ready for the week ahead at school. Also, bring in your report cards so I can see how you're doing at school. Have a great day!