Monday, July 11, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
16 x 50 as follows:
1&2- drill/kick by 25's @ 1:10
3&4- swim free br 3/5 by 25's @ :55 (4th set @ :50)
No rest between sets of 4, check HR after #16 immediately & OML
3 sets of:
3 x 75 swim @ 1:15- free/NO FREE/free by 25's, except #2 is all free
3 x 25 kick all out FAST @ :45- go 5 x 25 in 2nd set, go 7 x 25 in 3rd set; one set these 25's can be with a board
Check your HR after each set
Finish up with...
1 x 900 as follows:
100 swim choice
100 swim IM
100 kick on back with STRONG negative split & 5 FAST underwater dolphin kicks off of each wall!
Rest up today and get excited for our long course workouts on Tue/Wed/Thu this week. Have a great day!