Thursday, October 14, 2010

SMAC- Gold

400 swim easy freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
6 x 150 @ :10 rest (4 for AADHSMM) as follows:
75 drill/swim/drill in breast or fly
50 swim neg split in main race stroke
25 dolphin kick on back w/explosive breakouts
8 x 25 @ :40 kick on back- go 2 at a time & race, working on your breakouts!
4 sets of 4 x 100 as follows:
1-3 swim free br 3, I'll give you the intervals
#4- kick
Check HR after #16, then continue right into...
1 x 800 kick on back as follows
100 IM order by 25's @ 80%
100 main race stroke @ 100% - this means an all out effort here!
1:00 rest, check HR
With fins, finish up with 6 sets of...
4 x 25 @ :45
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST, except #4 is LUNGBUSTER!
1 x 50 @ 1:00 swim FAST for time (target your best 50 time)
No rest between sets.
200 easy loosen after 6th set = 5400 scy
Do an excellent job with your HW tonight, get excited for tomorrow's workout. Have a great day!