Sunday, June 5, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/different kick, by 25's
1:00 rest
3 sets of:
1 x 100 50 fist free br 3, 50 choice kick @ 1:45
1 x 50 swim back/breast by 25's @ :50
1 x 100- 50 swim free br 3/5 by 25's, 25 swim in M-R-S build to FAST, then 25 drill in M-R-S
No rest between sets, check HR after 3rd set
1:00 rest
All kicking is on back with 5 FAST underwater dolphin kicks off of each wall!
3 x 100 kick @ 1:50
1 x 100 swim/kick by 50's, get time @ 2:00
3 x 100 kick @ 1:40
1 x 100 swim/kick by 50's, get time- faster than 1st 100 sw/k- @ 2:00
3 x 100 kick @ 1:35
1 x 100 swim/kick by 50's, get time- FASTEST of the day- @ 2:00
3 x 200 @ 2:50- 100 swim IM, 50 choice kick, 50 swim breaststroke, desc 1-3 to what you can
1:00 rest, check HR
8 x 50 kick free/choice by 25's - I'll give everybody their interval
1:00 rest
With fins, finish up with...
12 x 100 desc 1-3's @ 2:00
1 x 50 kick FAST after #3; 2 x 50 kick FAST after #6; 3 x 50 kick FAST after #9; 4 x 50 kick FAST after #12
Take fins off & go 1 x 200 drill/kick by 50's
5650 scy
Do an excellent job on your HW tonight, be sure to study for your final exams. Have a great day!