Monday, October 18, 2010

SMAC

600/400- the IM is drill/swim/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45
odds- 50 fist free drill br 3, 50 kick neg split on back
evens- 50 fist free drill br 3, 50 choice fly or breast drill
1 x 900 done as 6 x 150 (continuously) as follows:
75 drill/swim/drill by 25's in main race stroke
75 kick on back with explosive underwater dolphin kick to the breakout- 2nd 25 is kick all out FAST
1:00 rest, check HR
Jenna-
Pace set, followed by 1 x 100 drill, then...
MYSTERY SET
6000 scy
GOLD-
With snorkel, 6 sets of:
6 x 50 swim free @ :55 (2nd set @ :50; 3rd set @ :45; 4th set @ :50; 5th set @ :45; 6th set @ :40!!)
:30 rest, snorkel off, fins on...
6 x 25 kick on back - EXPLOSIVE underwater dolphin kick, then kick free w/arms toward ceiling, except # 4 is LUNGBUSTER!- 1st set @ :45, 2nd set @ :40, 3rd @ :35, etc...6th set@ :20!!
:30 rest, take off fins & check HR- NO ADDITIONAL REST BETWEEN SETS.
200 easy drill after 6th set= 5400 scy
Do an excellent job with your HW tonight, be sure to bring in your report cards so I can see them. Have a great day!