Tuesday, September 18, 2012

SMAC- Gold

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

3 sets of:
2 x 75 kick/drill/kick by 25's @ 1:45- drill is 2 kicks 1 pull breaststroke drill
2 x 50 swim/kick breaststroke (by 25's) @ 1:10, desc 1-2 to what you can
No rest between sets, check HR after 3rd set.

16 x 100 as follows:
1&2- 75 swim main race stroke/free br 3/main race stroke, then 25 kick on back
3- swim STRONG negative split free br 3
4- kick FAST on back (2nd & 4th sets of 4: go 2 x 50 kick FAST @ :10 rest)
1:00 rest between sets of 4, check HR after 100 kick

With fins, finish up with...
Breaststroke drilling

100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for our LONG SWIM tomorrow. Have a great day!