Sunday, March 3, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 50 2 kicks 1 pull breaststroke drill, 50 drill/kick by 25's reverse IM order
1:00 rest

4 sets of:
1 x 100 drill/kick by 50's @ 1:50
1 x 75 swim/kick/swim by 25's @ 1:15- same stroke as drill in 100 above
1st two sets are free, last two sets are NO FREE
After 4th set, continue right into...
3 x 5-minute swims (free or back) @ 6:00, keep track of yardage (increase yardage in each 5-minute swim)
1:00 rest

6 x 50 drill/swim dps by 25's @ 1:05- desc stroke count 1-3 & 4-6
3 sets of:
2 x 50 @ 1:10-
25- half swim FAST half drill
25 kick build
1 x 50 swim FAST from a dive @ 1:10- same stroke as first 2 x 50
1 x 150 swim STRONG neg split free or back @ 2:15
2 x 50 @ 1:10- as above
1 x 75 swim FAST from a dive (get time, than 25 drill) @ 2:00
1 x 100 swim STRONG neg split free or back @ 1:30
No rest between sets; same stroke for all three sets.

Finish up with...
1 x 400- 75 kick (1st & 3rd 25's are kick FAST) on back, 25 drill choice
100 easy drill/swim by 25's before you get out.

Change quickly for drylands & make sure you get some water. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!