Sunday, March 10, 2013

SMAC- Gold
Get a board from the Lifeguard Office before you start

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

25 x 50 in sets of 5 as follows:
1&2- choice drill, always @ 1:00, different stroke in each round of 5
3, 4 & 5- always kick (same stroke for all 3) as follows-
1st & 2nd round of 5 (#'s 3,4 & 5, then #'s 8, 9 & 10) @ :55, neg split
3rd & 4th round of 5 (#'s 13, 14 & 15, then #'s 18, 19 & 20) @ :50, neg split
5th round of 5 (#'s 23, 24 & 25) @ :45, can use a board if you'd like
:30 rest, then...
3 x 100 swim/kick (kick on back) @ 1:45 desc 1-3 to what you can
3 x 100 kick with boards desc 1-3 to what you can @ 2:00

1:00 rest, check HR

3 sets of:
1 x 350 @ 6:00 (make this interval)- 200 swim free br 3 (3rd 50 is kick with board), then 150 swim backstroke, descend the 50's 1-3 to something juicy!
1 x 350 @ 6:15 (6:30 if necessary)- 200 swim free br 3 (3rd 50 kick on back), then 150 kick with boards, desc the 50's 1-3 to something juicy!
6 x 50 swim IM order by 25's (NO FREE), so fly/back on odd 50's, then back/breast on even 50's- 1st two rounds @ :55; 3rd time though the set, these 50's are @ :50- you'll have to hustle here!
:30 rest after each set, check HR

100 easy drill before you get out. Do an excellent job on your HW tonight, make sure you're ready for the week ahead at school. Great seeing Margaret at the meet last night, thanks for coming up! Get excited for the meet next weekend. Have a great day!