Wednesday Morning, February 6, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 choice backstroke drill, then 50 drill/kick (by 25's) reverse IM order
1:00 rest

4 sets of:
1 x 75 drill/swim/drill by 25's @ 1:20
2 x 50 swim/kick by 25's @ 1:00, desc 1-2 to what you can- last 2 rounds @ :55
No rest between sets, check HR after last set, then continue right into...
12 x 50 as follows:
2- swim neg split free br 3/5 by 25's @ :50
2- kick on back @ :55, desc 1-2 to something juicy
1:00 rest, check HR

LONG SWIM-
1 x 1800 as follows:
6 times through...
150 swim IM (2 x 75 swim IM, desc 1-2)
100 swim free br 3/5 by 50's, BIG kick on the 2nd 50
50 in Main Race Stroke ("M-R-S")- 25 drill, then get out & take :05 rest, then 25 swim FAST from a dive
No rest between 300's, check HR when you finish.

Until 9:30 a.m....
16 x 25 kick FAST with boards in sets of 4:
odd sets of 4 @ :45
2nd set of 4 @ :35
4th set of 4 @ :25

100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!