Thursday, March 7, 2013

SMAC- Senior II

400 swim freestyle
200 reverse IM- each 50 is drill/kick on back by 25's
1:00 rest

4 x 200 @ :15 rest-
odds- 50 fist free drill br 3, 50 kick on back neg split
evens- 50 drill NO FREE, 50 swim (same stroke as 50 drill) neg split
16 x 50 as follows:
1-4 swim 25 free br 3, 25 swim NO FREE build to at least 85% effort
5-8 swim/kick by 25's - same stroke as 2nd 25 above
#'s 1-8 are @ :55
#'s 9-16 are @ :45- you'll have to hustle here!
1:00 rest, check HR

Some juicy kicking:
4 x 50 kick neg split on back @ :55
2 x 100 kick with boards @ 1:40- make the interval
4 x 50 kick on back @ :50- make the interval
1 x 200 kick all out FAST with boards @ 3:45- get time
3 x 200 kick on back, except 3rd 50 is swim choice @ 3:20
4 x 50 kick with boards @ :50
2 x 200 @ 3:30- 100 swim IM, 100 kick choice on back
4 x 50 kick all out FAST for time with boards @ 1:15- get times for each 50, add up (how much faster can you go compared to the straight 200 kick earlier in the set?)
1:00 rest, check HR

Finish up with...
1 x 300 drill/swim by 50's
Check HR again

Do an excellent job with your HW tonight, eat well & get excited for the meet next weekend. Have a great day!