Thursday, March 14, 2013

SMAC- Gold

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

3 sets of:
1 x 200 @ 3:15- 100 swim free br 3, 100 drill/swim by 25's NO FREE
6 x 25 @ :40, should be same stroke as 2nd 100 of 200 above
odd 25's- 1/2 swim FAST 1/2 drill
even 25's- swim build to FAST
No rest between sets, check HR after 3rd set.

With fins, 4* sets of:
4 x 25 @ :45- as above
1** x 50 @ 1:00 (@ 1:10 in other sets) swim all out FAST for time (target best time in scy or faster)
*Kelly, Margaret & Walter get out after 3 sets.
**add 1 x 50 in each round, so you'll go 4 x 50 @ 1:10 in 4th round
No extra rest between sets, check HR after last 50 in each round.
Abby J- 100 easy after fin set, then 1000 Free for time!


Finish up with...
3 x 450 swim free br 3 desc 1-3 to what you can @ 6:30
Check HR after each 450.

1 x 200 drill/kick by 25's before you get out.

Do an excellent job with your HW tonight, get excited for the meet this weekend. REMEMBER: workout tomorrow will be at 6 p.m. with Hannah, Maureen & Kandy; NO WORKOUT ON SUNDAY; Monday regular workout time for time trials, then off the rest of the week. Have a great day!