Thursday, February 7, 2013

SMAC- Gold

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

8 x 50 @ 1:00 (4 free, 4 NO FREE)
2- drill/kick by 25's
2- swim/kick by 25's
Check HR, then continue right into...
2 sets of:
1 x 100 kick FAST on back @ 2:00- get time
2 x 50 drill/swim by 25's @ 1:00, build 25 swim to FAST (same stroke for both 50's)
2 x 50 kick FAST on back @ :10 rest, should be faster than 1st 100 kick
2 x 50 drill/swim by 25's @ 1:00, build swim to FAST (same stroke as previous 50's)
4 x 25 kick FAST on back @ :10 rest- should be faster than 2 x 50's kick
2 x 50 drill/swim by 25's @ 1:00, build swim to FAST
Check HR. In 2nd set, all kick is with a board, and the 50's drill/swim should be a different stroke.

18 x 50 in 3 sets of 6, as follows:
2- swim free br 3/5 by 25's with BIG kick on 2nd 25
2- swim IM order by 25's
2- kick FAST on back (2nd set with boards)
1st set of 6 @ :55; 2nd set of 6 @ :50; 3rd set of 6 @ :45
No rest between sets of 6.

With fins, finish up with...
24 x 25 @ :45 in sets of 4:
1- fly pull with free kick drill
2- choice fly drill
3- 1/2 swim FAST 1/2 drill, choice (does not have to be fly)
4- swim build to FAST (should be same stroke as #3)

100 easy drill before you get out = 4000 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend. Tomorrow morning at 6 a.m. or tomorrow afternoon, either 4 p.m. or 6 p.m.- all workouts will be just one hour. Have a great day!