Monday Morning, September 20, 2010

SMAC

600/400 - IM is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
2 x 150 @ :15 rest-
75 free - swim/kick/swim by 25's
75 main race stroke NO FREE, drill/swim/drill by 25's
2 x 50 swim dps @ 1:00 - take one less stroke on 2nd 25
1 x 100 @ 2:00 choice kick negative split - get time, desc 1-3 to what you can
No rest between sets, check HR after 3rd set.
Finish up with...
6 x 250 @ :20 rest as follows:
1&2- pull free as follows:
#1- br 3 on odd 50's, br 5 on even 50's
#2- br 3 on odd 50's, br 7 on even 50's
3rd & 6th 250 are kick choice w/strong underwater dolphin kick & breakouts
200 easy drill after #6 = 4200 scy
Do an excellent job in school today - eat well and drink plenty of water. Have a great day!