Thursday, September 20, 2012

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

4 sets of:
3 x 25 kick on back @ :45- 5 FAST udk (odd rounds these are @ :35)
2 x 25 drill @ :45- I'll give you the drill
1 x 75 @ 1:30- 25 kick FAST, 50 swim neg split same stroke as 25's drill above
No rest between sets, check HR after 4th set, then...
1 x 400 kick on back with 5 FAST udk throughout; every 3rd 25 is as FAST as you can go

1:00 rest, check HR again

"Throttle up, throttle back"
Until 7:30...

1 x 50 kick- I'll give you the kick and the interval
1 x 50 drill- I'll give you the drill and the interval

100 easy drill before you get out. Do an excellent job on your HW tonight, get excited for workout tomorrow morning (fin set!). Have a great day!