Wednesday, November 10, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick negative split on back
1:00 rest
6 x 100 @ 1:50- 50 fist free br3, 25 choice back drill, 25 6ks back drill
4 x 150 @ 2:45-
75 swim back- build your kick on each 25, so 3rd 25 is strong
75 kick- desc the 3 x 25 to FAST
4 x 50 choice drill in MRS @ 1:00
1:00 rest, check HR immediately & OML
5 sets of:
2 x 100 swim free br 3- I'll give everybody their intervals
2 x 50 kick @ :50
2 x 50 drill @ 1:00 in MRS
2* x 25 swim FAST in MRS @ :40
*add 2 x 25 to each round - up to 6 x 25 in the 3rd set, then back down to 2 x 25 in the 5th set
No additional rest between sets; check HR after last 25 in each round.
After 5th set, finish up with...
1 x 1000 kick as follows:
150 choice on back- neg split each 50
50 kick FAST with board
200 easy drill = 5850 scy.
Do an excellent job with your HW tonight, remember, Friday we'll have workout in the morning (5:30-7:00 a.m.). Have a great day!