Wednesday, October 6, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breast/drill/drill/fly kick on side by 25's
1:00 rest
8 x 100 @ 1:45- 25 kick choice on back build to FAST, 25 choice free drill, 50 fly drill (drill/swim by 25's on even 100's)
6 sets of:
6 x 25 @ :40 - odds are drill, evens are swim (changes by set)
Hustle & put on snorkel
1 x 200 @ 3:30 swim neg split free, desc 1-3/4-6 to something juicy
No rest between sets, check HR after last set
Finish up with...
20 x 50 in 5 sets of 4 as follows:
2- swim free/NO FREE by 25's @ :50 (AADHSM @ :55)
2- kick on back @ :50 (AADHSM @ :55)
200 easy drill = 5100 scy
Do an excellent job on your HW tonight, get to sleep as early as possible. Have a great day!