Tuesday, February 5, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke, by 25's
1:00 rest

4 x 100 @ 1:45- each 50 is drill/swim by 25's 50 free, 50 NO FREE
1:00 rest
3 x 100 swim free- I'll give each lane their interval
1 x 450 @ 6:30- swim free descend the 3 x 150's to what you can
3 x 100 swim free- same interval as above
1 x 300 swim free @ 5:30- juicy negative split
3 x 100 swim free- as above
5 x 150 swim free br 3 @ 2:40- desc 1-3, then #4 is drill/swim by 25's, then #5 is all out FAST for time
1:00 rest

 Finish up with...
24 x 50 @ 1:10 as follows:
1- swim FAST choice (NO FREE)
2- kick FAST with boards
3- drill (same stroke as 1st 50)

No rest between sets of 3, check HR after #24.

100 easy drill before you get out. Do an excellent job with your HW tonight, and remember your workout tomorrow morning is 8-9:30 a.m. Have a great day!