Monday, November 1, 2010

SMAC- Gold

400 swim easy freestyle
400 reverse IM- each 100 is drill/drill/fly kick on side/2k1p breast by 25's
1:00 rest
4 x 75 @ 1:30- 50 drill/swim in MRS, 25 breast kick on back
2 x 100 @ 1:45 50 choice drill/swim breaststroke, 50 fist free br 3
6 x 50 @ 1:00- 25 breast pull with free kick, 25 swim breaststroke build to FAST
1 x 400 in MRS as follows-
1st 100- 75 drill/kick/drill, 25 swim build to FAST
2nd 100- 50 drill/kick, 2 x 25 swim build to FAST
3rd 100- 25 drill, 3 x 25 swim build to FAST
Last 100 is drill/kick by 25's, build the 25's kick to FAST
1:00 rest, check HR
SPEEDSET
Check HR after last 50 FAD, then after #16...
8 x 100 kick mod/FAST by 25's @ 1:45 (2:00)
2 x 400 pull free w/snorkel @ :20 rest, desc 1-2; roll hips evenly, finish stroke
Check HR after #2
200 east drill = 4600 scy
Do an excellent job with your HW tonight, get to sleep as early as you can. Have a great day!