Tuesday, September 28, 2010

SMAC- Gold - have your snorkel, pull buoy & fins with you!

400 swim freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/snow angel fly drill by 25's
1:00 rest
4 rounds of:
2 x 50 offside breathing free drill @ 1:10- breath every stroke!
2 x 50 choice drill in 4th best stroke (NO FREE) @ 1:10
2 x 75 @ 1:30 kick on back as follows:
#1- IM order by 25's @ 85%-90%
#2- 50 kick all out FAST free on back, :10 rest, 25 dolphin kick on belly LUNGBUSTER!
No rest between sets; chck HR after 4th set
With buoy & snorkel...
1 x 400 swim free @ 6:30- roll hips evenly, finish stroke - get time
15 x 50 swim free - 2 @ :50, 1 @ :40
1 x 400 swim free- faster than 1st 400
1:00 rest, check HR immediately & OML
With fins...
Fly stroke drills (with Platinum & Silver)
200 easy drill before you get out = approximately 4500 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!