Tuesday, November 2, 2010

SMAC- Gold
Good job with yesterday's workout, I enjoyed being on deck for that!

400 swim freestyle
400 reverse IM- each 100 is kick/drill/drill/spin backstroke drill by 25's
1:00 rest
21 x 50 as follows:
1-6 @ 1:00 swim free br3/fist free- how close can you get your stroke count??
7-9 swim/kick free by 25's @ :55
10-21 are a little different (4 sets of 3)!!
2- drill/swim in M-R-S @ 1:00 NO FREE
1- swim/kick by 25's same stroke @ :50, you'll have to hustle to make this
1:00 rest, check HR for :06
4 sets of:
1 x 100 swim neg split free br 3 @ 1:25 (1:45)
1 x 100 swim free br 3, except 3rd 25 is kick free on back @ 1:25 (1:45)
1 x 100 swim IM- make the interval- @ 1:25 (1:45)
1 x 300 swim free w/snorkel- descend 1-3 to what you can (should be juicy); in the 4th round the 300 is 6 x 50 kick FAST @ 1:10
:30 rest between sets, check HR for :06 after each set
With fins, finish up with...
6 sets of 6 x 25 as follows, all @ :40-
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all FAST
5- all LUNGBUSTER
6- kick FAST on back
No rest between sets; check HR after #36
200 easy drill = 5350 scy
Do an excellent job with your HW tonight, remember to bring in your report cards so I can see how you're doing. Have a great day!