Wednesday, October 13, 2010

SMAC- Gold

400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/swim/kick free on back with arms toward ceiling, by 25's
1:00 rest
2 x 150 @ 2:45- 50 drill/swim by 25's in m-r-s NO FREE, 25 breast kick on back
6 x 75 @ 1:30-
25 catchup free drill, 25 kick FAST free on back, 25 breast pull w/free kick
10 x 25 @ :40-
odds are kick 1/2 FAST 1/2 drill
evens are kick build to all out FAST
1:00 rest, check HR
6 sets of:
(Change partners after every other round)
2 x 100 swim/kick choice by 50's @ 1:40 (AADHSMM @ 1:50)
1 x 100 swim IM, except free is kick free on back, @ 1:40 (1:50)
With your partner...
:30 FAST vertical dolphin kick
2 x 50 kick FAST on back, relay style with your partner, while the other person does vertical dolphin kick; add up your times from the 2 x 50 kick, then add them to your partner's times
1:00 rest between sets, check your HR after each set.
After 6th set, finish up with...
8 x 100 strong kick on back @ 1:45- work on those explosive dolphin kick breakouts! (AADHSMM @ 2:00)
200 easy drill = 5200 scy.
Do an excellent job with your HW tonight, stretch your legs if you can. Remember, everybody needs to bring in their report cards for me to see! Have a great day!