Friday, March 8, 2013

SMAC- Gold
Make sure you have a parent on deck while you're swimming

400 swim freestyle
400 reverse IM- each 100 is choice breaststroke drill, then drill/drill/fly kick on side by 25's
1:00 rest


2 x 125 @ 2:30- 50 6 kicks 1 stroke backstroke drill, 25 breast kick on back, 50 2 kicks 1 pull breaststroke drill- don't rush these drills!
3 x 100 @ 1:45 (@ 1:50 if necessary)- 50 SLOW catchup free drill, 50 kick neg split on back
6 x 75 @ 1:15 swim back/breast/free by 25's
16 x 50 @ :50 in 4 sets of 4 as follows:
1&2- swim/kick choice by 25's
3&4- kick on back, make the interval- you'll have to hustle here, 5 FAST udk will help
1:00 rest, check HR

2 x 250 swim free br 3 @ 3:40 (that's 1:25 per 100)
1 x 400 swim free br 3, get time
2 x 250 swim free br 3 @ 3:30 (that's 1:20 per 100, plus :10 rest at the end)
1 x 400 swim free br 3, get time- should be faster than #1
6 x 50 swim choice @ :50
1 x 400 swim all out giddyup & go freestyle br 3- get time & check HR, should be fastest of the day!
1:00 rest

Finish up with...
16 x 25 kick FAST on back as follows:
1-4 @ :45, all FAST, keep track of average time
5-8 @ :35- how close can you stay to what you averaged in the first set of 4?
9-12 @ :45- should all be juicy FAST
13-16 @ :30- still should be FAST

100 easy drill before you get out. Do an excellent job with your HW tonight, rest up this weekend, drink lots of water and eat good food. Get excited for the meet next weekend. Have a great day!