Thursday, November 4, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is skulling/fly kick on side/drill/different drill by 25's
1:00 rest
4 x 25 @ :40 ra2 la2 free drill
4 x 75 @ :10 rest- 50 1/2 ra 1/2 la back drill, 25 kick on back with arms toward ceiling
3 x 200 @ :15 rest as follows:
-100 kick, negative split each 50 & be aggressive with underwater dolphin kick
- 50 2 kicks 1 pull breaststroke - head down for the 2 kicks
- 50 swim negative split breaststroke- squeeze feet together at the end of the kick
1:00 rest, check HR
With fins:
6 x 50 @ 1:00- 25 dolphin kick with super explosive underwater dolphin kick to the breakout, then 25 choice drill- change drill after 3 if you'd like
8 x 25 @ :40 breast pull w/free kick- steady free kick, FAST hands back to the front & head down at the end of each stroke
4 x 75 @ 1:30- 50 breast pull w/dolphin kick (good height on the press), 25 kick choice FAST on back, except #1&4 are LUNGBUSTER
1:00 rest, check HR & take off fins
9 sets of (add a 50 in each round up to 5, then back down to 1; they are always FAST):
1 x 50 kick FAST for time @ 1:10
1 x 100 swim negative split free br 3 @ 1:45
No rest between sets, be sure to keep track of your times on everything!
200 easy drill = 4950 scy
Do an excellent job with your HW tonight. Sleep well tonight, BIG day tomorrow- then IHOP for dinner! Have a great day!