Tuesday, March 5, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/drill by 50's
1:00 rest

2 sets of:
1 x 75 drill/swim/drill by 25's @ 1:15
1 x 25 kick build to FAST @ :35
1 x 50 drill @ 1:00
1 x 50 swim negative split @ :50
1 x 25 kick FAST @ :40
1 x 75 @ 1:10 swim/drill/swim- build the swim 25's to FAST
No rest between sets, switch strokes after 1st set, check HR after 2nd set.

5 sets of:
4 x 50 pull free @ :55- br 3/5 by 25's on odd 50's, br 3/7 by 25's on even 50's
1 x 50 kick FAST on back @ 1:00 (100 in 2nd & 4th sets @ 2:00; 150 kick FAST on back @ 3:00 in 3rd set)
No rest between sets, but check HR after kicking & keep track of times.


Finish up with...
10 x 100 @ 2:00 as follows-
odds- choice (drill, swim or kick)
evens- some sort of broken 100 kick, will be different each round, but all are FAST!

50 easy drill = 4000 scy. Do an excellent job with your HW tonight & watch your email for updates on workout tomorrow. Get excited for the meets this month. Have a great day!