Tuesday, March 12, 2013

SMAC- Gold

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

4 sets of:
2 x 50 swim/kick by 25's @ :55
2 x 50 kick neg split on back @ :55
1 x 75 kick FAST with boards @ 1:40- get time
No rest between sets.

4 sets of:
3 x 50 as follows:
1&2- drill/kick by 25's @ 1:00
#3- all kick on back @ :50
1 x 100 swim free br 3/NO FREE by 50's @ 1:30
No rest between sets.

With fins, finish up with...
6 sets of:
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; evens are swim build to FAST
1 x 50 swim all out FAST @ :40
No rest between sets, check HR after last set.

200 easy drill/swim by 25's = 4000 scy

Do an excellent job on your HW tonight & get excited for the meet this weekend. LONG SWIM tomorrow. Have a great day!