Thursday, June 2, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
6 sets of:
4 x 25 @ :35- odd sets free drill; even sets drill in M-R-S, NO FREE
1 x 75 @ 1:20 (same stroke as 25's drill) kick/swim/kick by 25's- last 25 kick is FASTER than 1st 25 kick
1 x 150 @ 3:00 kick on back, get time & desc 1-3 & 4-6; #'s 3 & 6 should be FAST
No rest between sets, check HR after 3rd & 6th sets.
1:00 rest after 6th set
With fins,
3 x 300 kick @ 4:30 (or 250's), desc 1-3 to something juicy!
12 x 25 @ :40- 3 kick FAST, 1 FAST dolphin kick LUNGBUSTER!
Take fins off
6 x 50 kick descend 1-3 & 4-6 to all out FAST @ 1:10- get times on #'s 3 & 6, add together for 100 scy total
100 easy drill, figure out average pace per 25 from your 2 x 50's kick add-up time
1:00 rest
CHALLENGE SET:
At least 3 sets of:
4 x 25 kick FAST on back @ :40- must hold better than avg pace per 25 from 2 x 50 kick add-up time, or else we'll go 6 x 25's
1 x 100 swim BIG negative split free br 3 @ 1:30- if not able to hold 25's at "faster than" pace, this 100 will be FAST 100 IM
No rest between sets.
200 easy drill before you get out.
Do an excellent job with your HW tonight, be sure to study for your final exams! Have a great day!