Tuesday, October 12, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/2 fly-2 breast drill by 25's
1:00 rest
8 x 50 @ 1:00-
2- ra2 la2 free
2- choice drill in main race stroke NO FREE
4 x 125 @ 2:15 as follows-
50 kick choice on back neg split, 75 drill-swim-drill by 25's in main race stroke
8 x 25 @ :40 jungle sprints
1:00 rest, check HR immediately & OML
With fins, 3 sets of:
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
3 x 25 kick all out FAST @ :40
1 x 50 easy choice drill @ 1:00
3 x 75 kick descend 1-3 to all out blistering FAST @ 1:40
3 x 25 swim FAST- same stroke as 75's above, @ :40
1 x 50 easy choice drill @ 1:00
NO REST BETWEEN SETS, check HR after last set of 25's.
After 3rd set, finish up with...
1 x 800 pull with snorkel & buoy - roll hips evenly, finish your stroke
200 easy drill = 5000 scy.
Do an excellent job with your HW tonight. BIG kicking tomorrow. Have a great day!