Monday, March 4, 2013

SMAC- Gold

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

6 x 100 as follows:
odds- 50 drill, 50 kick NO FREE @ 1:50
evens- 50 swim free, 50 swim NO FREE (same stroke as odd 100's) @ 1:30- neg split each 50
12 x 50 in sets of 3:
1&2- swim IM order by 25's @ :50 (fly/back then back/breast)
1- swim/kick choice, NO FREE @ :50

4 sets of:
1 x 200 @ 2:50 swim free br 3, except 3rd 50 is kick FAST on back
4 x 25 @ :40- swim FAST in M-R-S, except 3rd 25 is drill
No rest between sets, check HR after 4th 25 in each set.

Until 7:30, finish up with...
3 x 25 @ :40- swim FAST
1 x 75 drill @ 1:30
1 x 75 kick FAST (from a dive)
Start the next set after the last person in each lane finishes ("heads to tails")

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