Tuesday, October 18, 2011

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
3 sets of:
3 x 50 swim/kick by 25's @ :50
1 x 100 kick @ 1:45- desc 1-3 through the set
3 x 50 kick @ :50
1 x 100 swim/kick by 50's @ 1:45, desc 1-3 through the set
No rest between sets, check HR after 3rd set

4 sets of:
6 x 25 in M-R-S @ :40 as follows:
2- swim FAST
2- "get out sprints"
2- kick FAST
1 x 200* swim free br 3 w/BIG negative split, then 1 x 50 swim FAST from a dive in M-R-S
*in 2nd set, 150 swim BIG neg split, then 2 x 50 FAD
in 3rd set, 100 swim BIG neg split, then 3 x 50 FAD
in 4th set, 50 drill, then 4 x 50 FAD
After each set...
1 x 100 drill (perfect)/swim dps by 25's
1:00 rest between sets.

Finish up with...
1 x 700 kick as follows:
odd 100's are neg split on back
even 100's are FAST w/board

200 drill/kick by 50's = 5200 scy

Do an excellent job on your HW tonight & get excited for easy Wednesday tomorrow. Have a great day!