Tuesday, November 9, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/snow angel fly drill by 25's
1:00 rest
8 x 75 as follows-
2- 50 offside breathing free drill, 25 breast kick on back @ 1:30
2- 50 drill in main race stroke NO FREE, 25 fly kick on side @ 1:20
1 x 400- 50 drill in 4th best stroke, 50 kick negative split
:20 rest
1 x 400 all kick- 4th 25 of each 100 is build to FAST, work your underwater dolphin kick off each wall
1:00 rest, check HR
6 x 5-minute swims @ 6:00 as follows-
1-3 free br 3, steady effort, check HR after each one
4-6 swim backstroke, make your turns on each swim more aggressive than the swim before it, check HR after each swim
1:00 rest after #6
Finish up with...
18 x 50 pull in sets of 3:
2- free/NO FREE by 25's @ :55
1- pull free br 3/7 by 25's @ :45
200 easy skulling
200 easy drill = 5300 scy
Do an excellent job on your HW tonight; remember to bring in your report cards so I can see how you're doing. Have a great day!