Wednesday, March 13, 2013

SMAC- Gold
Happy Birthday, Isaiah!

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

6 x 100 @ 1:45 as follows:
odds- 50 drill/50 kick
evens- swim IM, desc 1-3 to what you can
1:00 rest, check HR

3 sets of:
2 x 50 kick neg split on back @ :55
1 x 75 drill/swim/drill by 25's @ 1:25
1 x 75 swim/drill/swim by 25's @ 1:15- build the 25's swim to FAST
No rest between sets of 3. Check HR after 3rd set, then continue right into...
12 x 50 as follows:
2- swim free/NO FREE by 25's
2- swim/kick choice by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45!!
1:00 rest, check HR

LONG SWIM-
1000* free br 3- descend the 5 x 200 to something juicy!
*Selected swimmers may go 100 free/100 main race stroke if they'd like
1:00 rest, get fins

With fins...
Fly drilling in sets of 6 x 25 @ :45

150 easy drill/kick by 25's = approximately 4500 scy. Do an excellent job with your HW tonight, get excited for the meet this weekend! Regular workout schedule tomorrow, except Kelly, Margaret & Walter will be done by 7 p.m. Everybody else will have workout on Friday from 6-7 p.m. Have a great day!