Wednesday, June 1, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
5 x 50 @ 1:00- swim free br 3/ fist free drill br 3- by 25's; count strokes, try to get both 25's at the same #
4 x 125 @ 2:30- 50 swim free br 3/5 by 25's, then 75 drill/kick/drill by 25's in M-R-S, NO FREE
1 x 350 as follows:
odd 50's are kick choice on back with 5 FAST underwater dolphin kicks off of each wall
even 50's are drill/swim by 25's, either breaststroke or fly
1:00 rest, check HR immediately & OML
19 x 100 as follows:
1&2: swim free br 3, except 3rd 25 is br 5, @ 1:35
#3- drill/kick by 25's in M-R-S @ 1:45
#4- swim/kick by 50's in M-R-S @ 1:45
After #16...
17-19:
50 swim free br 3, 50 drill/swim by 25's in 4th best stroke, @ 1:45
1:00 rest after #19, check HR again, then...
3 sets of:
1 x 200 swim backstroke - strong kick on 3rd 50- 5 FAST underwater dolphin kicks off of each wall throughout, @ 3:30
2 x 75 pull free br 3/5/7 by 25's, @ 1:15
No rest between sets, check HR after 3rd set immediately & OML
200 easy drill after 3rd set = 5050 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your final exams. Have a great day!