Tuesday, February 19, 2013

SMAC- Gold

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

4 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20 (free in odd sets, NO FREE in even sets)
3 x 25 kick FAST on back @ :40- same stroke as 75 above (good udk throughout)
No rest between sets, check HR after 4th set.
After 4th set, continue right into...
3 sets of:
3 x 50 swim/kick by 25's @ :55 (NO FREE in 2nd set)
1 x 100 kick on back @ 1:45, desc 1-3 to all out FAST on #3, be sure to get time, divide by 2
No rest between sets, check HR after 3rd round.

40 x 50 kick @ 1:10, 1 easy 1 FAST- the goal is to make each FAST 50 kick FASTER than half your time from the 100's kick descend above.
1 x 200 easy drill/swim by 25's 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!