Tuesday, October 5, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
3 sets of:
6 x 50 @ 1:00 as follows:
1&2- ra2 la2 free drill
3&4- breast pull with free kick, FAST recovery back to the front
5&6- drill/kick by 25's in 4th best stroke
No rest between sets of 6; after 3rd round, continue right into...
4 x 125 @ 2:10 (A-A-D-H-S-M-M @ 2:20)- swim free br3/kick FAST free/swim breast/kick FAST choice on back or side/swim in 4th best stroke by 25's
4 x 125 as above, only now @ 2:00 (or 2:10 for AADHSMM)
4 x 125 as above, @ 1:50 (2:00 for AADHSMM)
1:00 rest, check HR immediately & OML
8 x 100 swim/kick by 50's @ 1:40 (AADHSMM @ 1:50):
odds are free, evens are in main race stroke NO FREE (you'll have to hustle on those)
8 x 100 as follows:
odds- swim IM @ 1:45
evens- kick desc 1-4 to something juicy on #4 @ 2:00
Check HR after last 100
200 easy drill = 5000 scy
Do an excellent job with your HW tonight, get excited for the rest of the week! Have a great day!