Sunday, October 17, 2010

SMAC

600/400- the IM is drill/kick/drill/swim by 25's
1:00 rest
6 x 75 @ 1:15
odds- 50 fist free, 25 choice kick on back
even- 50 choice drill in 4th best stroke NO FREE, 25 fly kick on side
3 x 250 @ :10 rest
odds- 75 drill/swim/drill in m-r-s by 25's, 50 swim neg split free br 3
#2- all kick on back with explosive underwater breakouts
1:00 rest, check HR
6 sets of:
4 x 50 kick choice @ :55 (@ :50 in 2nd set, @ :45 in 4th set; 6th set is swim/kick @ :40)
4 x 25 kick w/board @ :45- win two consec. 25's, sit one out
1 x 100 IM swim, desc 1-3/4-6 to something juicy @ 2:00
No rest between sets, check HR after 3rd & 6th set.
12 x 150 swim free br 3 as follows:
2/1
2/2
2/3
I'll give everybody their intervals
1:00 rest after #12, check HR immediately & OML
Jenna- 600 swim backstroke, 100 smooth, 50 with race pace tempo
200 easy drill before you get out. Make sure your HW is done and you're ready for the week ahead. Tomorrow morning at 5:30 a.m. Have a great day!