Sunday, October 10, 2010

SMAC

600/400- the IM is drill/drill/swim/kick choice by 25's
1:00 rest
16 x 50 as follows:
1-4 choice free drill @ 1:00
5-8 choice drill/kick by 25's NO FREE, @ 1:00
9-12 swim/kick in main racce stroke @ :50
13-16 swim neg split free @ :45 (AADHSMM @ :50)
1:00 rest, check HR
3 x 200 kick negative split @ back @ 3:30 (4:00) - #2&3 are strong neg split
2 x 150 swim neg split free br b3 @ 2:00 (2:15)
8 x 50 kick w/boards @ :55- build 1st 25 to FAST, 2nd 25 all out FAST
2 x 150- as above
1 x 300 kick on back, descend the 3 x 100 to all out FAST @ 5:00 (6:00)
2 x 150- as above
4 x 150 kick IM order by 25's on back, desc the 75's 1-2 to FAST @ 3:00
2 x 150- as above
3 x 300 kick on back, desc 1-3 to something juicy
1:00 rest
3 x 300 swim with snorkel @ 4:30 descend 1-3 to something smoking FAST
200 easy drill before you get out.
Make sure you're ready for the week ahead in school. Have a great day!