Sunday, May 8, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
4 x 200 @ :15 rest as follows:
odds- 100 drill/kick by 50's free, then 100 IM drill
evens- 100 swim IM, then 100 kick- neg split each 50 kick
8 x 75 as follows:
2- swim free br 3 @ 1:10
2- 50 swim, 25 kick choice NO FREE @ 1:20
18 x 50 @ :50 as follows:
1- swim free br 3
2- swim free br 3/choice NO FREE
3- all kick on back, at least 5 dolphin kicks off of each wall
No rest between sets of 3; check HR after #18, then...
1 x 900 (3 x 300 consecutively):
100 swim free br 3/5 by 50's
100 swim back/breast by 50's- neg split each 50
100 kick choice on back- 5 underwater dolphin kicks off of each wall
- descend the 3 x 300 to what you can
1:00 rest, check HR immediately & OML
12 x 25 @ :40 as follows:
odds- jungle sprint with explosive breakouts
evens- kick FAST on back
Check HR after #12
200 drill = 4700 scy
Do an excellent job with your HW today, be ready for the week ahead. See you tomorrow morning, have a great day!