Wednesday, November 3, 2010

SMAC- Gold

400 swim easy freestyle
400 reverse IM- each 100 is 50 kick, 50 drill/swim
1:00 rest
4 x 75 @ 1:20- 50 ra2 la2 free, 25 2k1p breast
1 x 150 @ 2:30 swim IM (NO FREE), neg split each 50
1 x 150 swim BIG negative split free br 3 @ 2:30
4 x 75 @ 1:30- 50 breast pull with free kick, 25 6kpull back
1 x 150 IM- as above
1 x 150 free- as above
4 x 75 @ 1:20- 50 1/2 ra 1/2 la back, 25 fly pull with free kick
1 x 150 IM- as above
1 x 150 swim free- as above
1:00 rest, check HR
4 sets of:
4 x 25 @ :40 in 4th best stroke, odds are drill & evens are swim FAST
4 x 50 swim free/4th best stroke by 25's @ :50 (:55)
No rest between sets, check HR immediately after last set & OML
Finish up with...
15 x 100 swim as follows:
1- swim free br 3 @ 1:35
2- swim free br 3 @ 1:35, except NO FREE @ 3rd 25
3- swim free br 3 @ 1:20- get your legs in gear on the 2nd 50 here!
1:00 rest after 315, check HR
200 easy drill = 5500 scy
Do an excellent job on your HW tonight, stretch your legs if you can. Big kicking tomorrow. Have a great day!