Monday, October 4, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/snow angel fly drill/choice kick by 25's
1:00 rest
4 x 50 @ 1:00 swim free br 3/fist free drill br 3 - count strokes on both 25's, can you get within 1 stroke of your swim free stroke count?
9 sets of:
:20 FAST vertical dolphin kick
1 x 50 kick FAST on back (every 3rd set with board)
:10 rest
1 x 50 @ 1:00- 25 choice back drill w/explosive underwater dolphin kick to the breakout, then 25 2 kicks 1 pull breaststroke drill
1 x 50 swim back/breast by 25's @ :45
No rest between sets, check HR immediately & OML after last set.
With snorkel, 6 sets of...
1 x 150 swim freestyle @ 2:15 (A-A-D-H-M-M @ 2:30)
3 x 50 swim freestyle - odd sets @ :50, even sets @ :40 (AADHMM@ :55 & :45)
No rest between sets, check HR immediately & OML after last set.
Finish up with...
1 x 800 as follows:
odd 100's swim IM
even 100's kick choice on back negative split
250 easy drill after 800 = 5000 scy.
DO an excellent job with your HW tonight, get to sleep as early as possible. Have a great day!