Friday, October 8, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is swm/drill/swim/kick by 25's
1:00 rest
2 sets of:
2 x 150 @ 3:00- 50 fist free br 3, 25 choice drill in main race stroke, then 25 choice kick build 50 drill/swim dps in main race stroke
1 x 100 @ 1:45- 50 swim main race stroke, 50 kick choice- neg split each 50
No rest between sets, check HR after 2nd set, then get right into...
4 x 50 @ :50 (:55) swim neg split free br 3
4 x 50 @ :50 (:55) swim free/MRS by 25's
4 x 50 @ :50 (:55) swim/kick on back by 25's
6 x 50 @ :50 (:55) kick choice on back with explosive dolphin kick on breakouts
1:00 rest, check HR immediately & OML
4 sets of:
2 x 75 swim free br 3 @ 1:10 (1:20)
1 x 75 swim free br 3 @ :55 (1:05)
1 x 75 swim IM (by 25's, NO FREE) @ 1:10 (1:20)
1 x 50 @ 1:00 kick FAST choice on back
No rest between sets, check HR after 4th set
With fins, finish up with...
24 x 50 @ 1:00 in sets of 4 as follows:
1-3, swim desc 1-3 to all out FAST
4- LUNGBUSTER/kick FAST by 25's - can you equal or better time from 3rd 50?
No rest between sets of 4.
200 easy drill = 5300 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to get it done! Have a great day!