Thursday, September 16, 2010

SMAC

600/400 - the IM is double arm backstroke drill/drill/swim/kick free on side by 25's
1:00 rest
15 x 50 in 3 sets of 5 as follows:
1&2- catchup free with overkick @ 1:00
3&4- 25 breast pull w/free kick, 25 fly kick on side @ 1:00
#5- 25 kick choice on back or side, 25 kick free on back w/arms toward ceiling @ 1:15
1:00 rest, check HR immediately & OML
3 x 450 pull free @ 6:00 desc 1-3 to what you can, breathing as follows - 3/5/7 by 150's!
1:00 rest, check HR again
With fins, 4 sets of...
4 x 25 @ :40
1- 1/2 swim FAST 1/2 drill
2- LUNGBUSTER
3- 1/2 swim FAST 1/2 drill
4- swim build to FAST
3 x 50 @ 1:00- 25 swim/25 kick desc 1-3 to something all out smoking FAST
No rest between sets.
200 easy drill after 4th set = 4300 scy
Stretch tonight, drink plenty of water and do an excellent job on your HW. Big day tomorrow, Bucket of Balls for everybody. Have a great day!