Friday, March 8, 2013

SMAC- Senior II
Be sure to swim in the middle pool where they have a lifeguard

400 swim freestyle
200 reverse IM- each 50 is drill/kick on back, by 25's
1:00 rest

4 x 50 drill @ 1:00 choice
3 x 150 @ 2:45- 75 drill/swim/drill, then 50 kick neg split, then 25 swim build to FAST
6 x 75 @ 1:15- odds are 50 swim in main race stroke, 25 kic, evens are swim IM (NO FREE)
12 x 25 @ :40 in sets of 3 as follows:
1&2- 1/2 swim FAST 1/2 drill
#3- dolphin kick LUNGBUSTER from a dive
1:00 rest check HR

24 x 50 kick in 4 sets of 6 as follows:
1-3 kick @ :50, make the interval
4-6 kick desc 1-3 to all out FAST @ 1:10
1:00 rest

SPEEDSET:
16 x 50 @ 1:30 in 4 sets of 4
1- 20 yards swim FAST then 30 yards drill
2- 30 yards swim FAST then 20 yards drill
3- all swim FAST
4- all drill
Change strokes after each set of 4

Finish up with...
1 x 400- 50 kick negative split on back, 50 drill choice

Do an excellent job with your HW tonight, be sure to rest up this weekend, drink a lot of water & eat good food. Get excited for the meet next weekend. Have a great day!