Friday, March 1, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- odd 100's are reverse IM drill, even 100's are reverse IM kick
1:00 rest

3 sets of:
1 x 125 @ 2:20- 50 ra2 la2 free drill, 75 drill/swim/drill NO FREE by 25's
3* x 25 @ :40
odd 25's are 1/2 swim FAST 1/2 drill
even 25's are kick build to FAST
*in 2nd set go 5 x 25's @ :40; in 3rd set go 7 x 25's @ :40
1:00 rest after 3rd set, check HR

4 sets of:
3 x 100 swim/kick by 50's @ 1:40
1 x 50 swim all out FAST in M-R-S @ 1:00 (NO FREE)
4 x 50 swim/kick by 25's in M-R-S (same stroke as 50 above) @ :55
1 x 100 swim/kick by 50's all out FAST @ 2:15
Check HR after last 100 in each set.

Finish up with...
8 x 75 @ 1:15 as follows:
odds- swim IM (NO FREE)
evens- swim/kick/swim free, by 25's
100 easy drill before you get out.

Do an excellent job with your HW tonight, offer to help your parents around the house. Enjoy your weekend off & get excited for the March meets. Have a great day!