Sunday, September 19, 2010

SMAC Platinum & Gold

600/400 - IM is 50 offside breathing free drill, drill, kick by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00 choice drill NO FREE, change strokes by set if you'd like
1 x 350 - 150 drill/swim by 25's IM order, 200 kick choice on back neg split, desc 1-3
:30 rest between sets, check HR after 3rd set
2 times through, go as low as you can on the 50 swim...
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :50
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 neg split @ :45
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim neg split free br 3 @ :40
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :35
2 x 50 swim/kick by 25's choice @ :55
1 x 50 swim free br 3 @ :30
Check HR after you miss a 50 free
1:00 rest after 2nd set, check HR immediately & OML
With fins, 6 sets of...
4 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
2 x 50 kick FAST on back @ 1:00
1 x 25 FAST LUNGBUSTER @ :40 - gets :05 faster in each round
No rest between sets.
JENNA: finish up with 3 x 400 swim free descend 1-3 to what you can @ 1:00 rest
200 easy drill before you get out.
Tomorrow morning at 5:30, make sure your HW is done and you get to sleep as early as possible. Have a great day!