Wednesday, March 6, 2013

SMAC- Gold

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

8 x 150 as follows:
odds- swim neg split free br 3 @ 2:15
evens- 75 swim IM (NO FREE), 75 kick on back, desc the 3 x 25's to FAST

LONG SWIM-
100 swim STRONG neg split free br 3 or backstroke, 2nd 50 should be 80% effort or better
75 kick on back- middle 25 at least 85% effort with good udk throughout
50 swim neg split in M-R-S, 2nd 25 should be 90% effort or better
6 times through for 1350 total, check HR at end (Emma- 500 free done any way you'd like, then wait for everybody else to finish).

Finish up with...
24 x 25 kick as follows (each set of 8 is 4 on back, 4 with boards):
8 @ :45
8 @ :35
1:00 rest, then...
8 @ :25
150 easy drill = 4100 scy.
Everybody does 6 starts before you get out.

Enjoy your day off from school, rest up and be sure your HW is done (and done WELL). Offer to help your parents around the house before dinner. Watch your email for updates on tomorrow's workout. Have a great day!