Tuesday, February 12, 2013

SMAC- Gold

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

3 sets of:
2 x 75 drill/drill/kick by 25's @ 1:20 (free in 1st set, NO FREE in 2nd & 3rd set)
1 x 150 @ 2:45- 75 IM swim, 75 swim NO FREE (in 2nd set, go 1 x 200- 100 swim/100 kick, neg split both 100's- @ 3:30)
No rest between sets, check HR after 3rd set.

15 x 100 as follows:
1- swim free/NO FREE by 50's @ 1:40
2- swim/kick by 50's @ 1:40
3- swim neg split free br 3 @ 1:25
No rest between sets of 3, check HR after #15

6 sets of:
3 x 50 kick neg split on back @ :55
:15 extra rest
2 x 50 kick FAST @ 1:00 with boards (2 x 50 kick FAST @ :10 rest in 2nd & 5th sets; 1 x 100 kick FAST in 3rd & 6th sets- all with a board)

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. Have a great day!