Monday, September 27, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 breast-2 fly drill by 25's
1:00 rest
3 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 50 kick on back @ :55- good underwater dolphin kick past the flags (@:50 in 3rd set)
4 x 50 @ 1:00- drill/swim in main race stroke NO FREE by 25's
1 x 300** @ 5:30 as follows:
100 swim in main race stroke, negative split
100 swim IM
100 kick negative split
**get time for the 300, descend 1-3 to what you can!
After 3rd set, check HR immediately & OML
24 x 50 @ 1:00 kick as follows
1- easy, make interval (Alexis, Alina, Danielle, Hannah, Maverick & Michael @ 1:10)
1- FAST, get time (every other FAST 50 is with board)
1:00 rest, check HR
With fins, finish up with...
9 x 100 swim descend 1-3's to all out smoking FAST @ 2:00 - get your times on #3, 6 & 9!
200 easy drill = 5800 scy
Do an excellent job on your HW tonight, eat well and stretch your legs if you can. Have a great day!