Wednesday, September 29, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swim/drill/swim/kick by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
100- drill/swim by 25's (NO FREE on #'s 3&4)
100- kick with explosive dolphin kick off of each wall, desc 1-4 top what you can
1:00 rest, check HR, then put on snorkel...
With snorkel...
18 x 50 swim free, 2 @ :55, 1 @ :45 roll hips evenly, finish stroke
1:00 rest, check HR immediately & OML
6 x 300 as follows:
200 kick on back @ 4:00, desc 1-3 w/explosive underwater dolphin kick
4 x 25 @ :45 kick all out FAST w/board - add up times, how close can you come to your best 100 scy in stroke (back, breast or fly)?
No rest between sets, check HR after last set
Finish up with...
1 x 700 swim...
odd 100's are negative split backstroke
even 100's are swim IM, desc 1-3 to what you can (guys under 1:15, girls under 1:20)
200 easy drill = 5200 scy
Do an excellent job on your HW tonight, get excited for the last two days of the week. Have a great day!