Thursday, February 28, 2013

SMAC- Gold

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

8 x 50 @ 1:00-
odd 50's are free drill
even 50's are drill/swim by 25's NO FREE
8 x 25 kick on back @ :40 FAST
1:00 rest

4 sets of:
3 x 50 swim/kick by 25's @ :55
2 x 100 kick on back desc 1-2 to FAST @ 1:45
1 x 100 BROKEN kick (150 in even sets):
1st set- 50/25/25, all @ :10 rest
2nd set- 75/25/25/25, all @ :10 rest
3rd set- 4 x 25 kick all @ :10 rest
4th set- 25/25/25/75, all @ :10 rest
Keep track of times on the broken kicks
After 4th set...
4 x 50 kick @ 1:30- hold faster than your average time per 50 from the broken kicks above
1:00 rest, check HR

With snorkels, finish up with...
3 sets of:
1 x 150 swim free @ 2:45 @ 80% effort
1 x 100 swim free @ 1:30 @ 90% effort
1 x 50 swim free @ 1:00 @ 100% effort
No rest between sets.

100 easy drill before you get out. Do an excellent job with your HW tonight, be sure to bring in your report cards so I cans ee how you're doing in school. Anybody is welcome to at 4 p.m. tomorrow if you'd like. Have a great day!