Thursday, October 21, 2010

SMAC- Gold


400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/choice skulling by 25's
1:00 rest
18 x 100 as follows:
1-3, @ 2:00- 50 catchup free drill, 50 kick easy/FAST by 25's
4-6, @ 2:00- 50 kick, 50 drill/swim in m-r-s
7-9, kick on back descend 1-3 to all out FAST
2 times through, check HR after 2nd set of 9, then 1:00 rest
18 x 50 @ :50 as follows (or @ :55)
2- swim neg split free br 3, BIG KICK on the 2nd 25
1- swim/kick in m-r-s, NO FREE
1:00 rests, check HR
With fins,
8 x 25 @ :40, explosive underwater dolphin kick to the breakout, then FAST free kick to the end
8 x 50 @ 1:00-
odds- 25 choice drill, 25 kick FAST kick on back
evens- 25 FAST dolphin kick lungbuster, 25 kick free on back w/arms toward the ceiling
12 x 25 @ :40
odds- kick as above
evens- swim FAST
1:00 rest, take off fins
Finish up with...
8 x 100 swim neg split free w/snorkel @ 1:30 (or 6 @ 1:40)
Check HR after last 100
200 easy drill = 5400 scy
Do an excellent job with your HW tonight, remember to bring in your report cards for me to see. Have a great day!