Thursday, February 21, 2013

SMAC- Gold

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

8 x 75 as follows:
1&2- swim free br 3 @ 1:10
3&4- drill/swim/drill by 25's NO FREE @ 1:20
Check HR, then...

15 x 100* in 5 sets of 3
1- swim free br 3, BIG 6 beat kick on 2nd 50
2- swim free, except 3rd 25 is kick FAST choice on back
3- 50 swim free br 3, 50 swim NO FREE, negative split each 50
*1st set of 3 @ 1:40, then interval gets :05 faster by round; last set of 3 @ 1:20
1:00 rest after #12; check HR after 3rd 100 in each round

With fins & boards...
3 x 150 swim with fins @ 2:40, desc 1-3 to all out smoking FAST
6 x 25 kick FAST with boards @ :40
3 x 100 swim with fins @ 2:00, desc 1-3 to something juicy FAST
8 x 25 kick FAST with boards @ :45
3 x 50 swim with fins @ 1:10, desc 1-3 to blistering FAST
4 x 50 kick @ 1:15 with boards, 1 easy 1 FAST

100 easy drill before you get out.

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. You can swim at 4 p.m. tomorrow if you'd like. Have a great day!